Tuesday, February 11
February 10, 2014
Thursday, February 13
February 12, 2014


2 Rounds of
10 arm circles each direction,
10 squats,
10 push-up plus spider lunge,
10 sit-up plus supine scorpion,
10 jump squats

Complete an exercise every 2min (remaining time is rest) for 4 rounds (32 total minutes):
(1) 250m Row
(2) 20 Ball Slams
(3) 15 Power Snatch (M=95/75; W=63/45)
(4) Rest


  1. Dray says:

    Glad I didn’t skip this but I guess I have to commit to tomorrow being a rest day before I see the workout or I will just keep going…

    Tried for a couple things on this workout. First, limiting dropping the bar – that went well in the first and second rounds, third and fourth had to put it down twice as grip started to go. Second, focusing on efficient rowing. Not my fastest 250m but still holding around a 1:40-1:45 500 pace with ~24 strokes per minute really left a lot of energy for the ball slams. Still, ball slams were the worst but since I forced myself not to break those up they were over pretty quickly! All around a good lead in to a snow day.