Thursday, February 20
February 19, 2014
Saturday, February 22
February 21, 2014


3 rounds of
5 dolphin pushups
10 spider lunges
5 hanging scap retractions
10 squat to bootstrapper

90 seconds OH band distracted lat stretch per side
90 seconds death stretch per side (;45/:45 quad/ hip flexor emphasis)

Strength/Skill (15min timecap)
3 Rounds (NFT) of
6 Alternating TGU (3 per side)

AMRAP 12 minutes
6 pullups (scale Ring Rows, scale up CTB)
9 KB Swings
12 HR Pushups


  1. Dray says:

    Always love these combinations! Pushups gave out first which is pretty standard for me and I lost count of my rounds about halfway through but the first round took less than a minute so I’m going to assume I kept the exact same pace or better and finished 12. Yup, that’s how it works.

    Welcome to Andrew who joined me for the TGU and the metcon!

  2. Katie says:

    TGUs felt solid, I was cautious because I wasn’t feeling 100% so did 12.5# then 15#. Next time 20# because I’m pretty sure I can.

    Partway through this metcon, I looked at Steph and was like “this is a lot of upper body!” Um, duh….why do I always realize these things mid-workout?? Used 12 kg and did Russian-style swings. I need to work on not letting the KB swing back and hit me in the ass. (Why would I do that in the first place? I have no clue.)

    Push-ups are hard. I think I’m getting better at them, though? Everyone please call me out if my elbows are really flared and/or I’m snaking up, because I’m trying to avoid those and have beautiful push-ups like Inge.