Friday, January 10
January 9, 2014
Sunday, January 12
January 11, 2014


3 Rounds of
5 hanging scap retractions
5 dolphin push-ups
10 hollow ups
10 hip bridges

2 Rounds of
1 minute assume the position stretch
1 minute squat hold

2 Rounds of
2 wall walkers + 5 kip-to-hip bridge

Skill Test
3 Min Max HSPU Test:
Scaling Options

  1. RX’d: ab mat + plates to neutral
  2. Up: deficit (hands on plates)
  3. Down: 1 Ab Mat (no plates), wall walkers


Team Met Con

Conga line Cindy (20min AMRAP)
5 Pull-ups (scale to ring rows)
10 Push-ups
15 Squats

Optional Scale UP:
Conga line Mary (20min AMRAP)
10 Pistols
15 CTB Pull-ups

Conga line: one person working at a time one one set (not round). Once all 3 exercises are completed, everyone moves forward one station:
A 5 Pullups, then B 10 Pushups, then C 15 squats (D Rests) = 1st round
D 5 Pullups, then A 10 Pushups, then B 15 squats (C Rests) = 2nd round
C 5 Pullups, then D 10 Pushups, then A 15 squats (B rests Rests) = 3rd round
B 5 Pullups, then C 10 Pushups, then D 15 squats (A rests Rests) = 4th round
A 5 Pullups, then B 10 Pushups, then C 15 squats (D Rests) = 5th round


  1. Kenna says:

    Did 8 wall walkers, but two were terrible, so they probably shouldn’t count, but got 6 good ones. They are feeling more solid and comtrolled to me. I’d like to see if I could do kipping HSPUs some day soon..

    Worked with Anthony, Jose, and Megan on the metcon, great team. We finished 28 rounds with an extra set of pull-ups. This was a fun one!

  2. Julia says:

    Nice one, if a little confusing! (That’s on me, not the coaches, just to make clear.) Thanks Jessi B and James especially for doing yeoman’s work and helping to corral me back in (conga) line when I’d wander off and almost miss my turn, or lose my place and accidentally do someone else’s movements… heroic efforts on their part!

  3. Katie says:

    Confession: I get so frustrated by wall walkers I actually considered skipping class and just doing my own thing in open gym instead. Luckily I didn’t, becuase that would have been SO LAME. I think they were a little more successful than they had been previously? Maybe? Hopefully? Yet another work in progress.
    Conga line Cindy was fun!! I realized partway through I wasn’t making the ring rows challenging enough…an easy remedy.