Wednesday, April 30
April 29, 2014
Friday, May 2
May 1, 2014


3 Rounds of
30 seconds Jumping Jacks
30 seconds Mountain Climbers
30 seconds Squats


3 Rounds of
10 Spider Lunges
10 Scorpion
10 Dolphin Push-Ups


90 seconds/side Death Stretch (:45 quad / :45 hip flexor emphasis)

Team Met-Con
Working in teams of 4-5 people, complete
20 minute Row for max distance, switching rowers every minute
– On the odd minutes (minutes 1, 3, 5, etc), perform 5 Burpees*
– On the even minutes (minutes 2, 4, 6, etc), perform 10 Alt Team Lunges**

* Burpees done by all teammates NOT rowing
** Team Lunges done by all teammates NOT rowing; teammates hold shoulders and perform group lunges in unison


  1. Steve K. says:

    Just wanted to point out that Tom made the morning classes do the WOD in teams of 2. In his words, this was “for extra fun”…

  2. VinF says:

    Noon class got the “extra fun” treatment too and boy was it fun!

  3. Abbey S says:

    We did them in teams of 2 as well!!

  4. Katie says:

    Don’t worry, Tom made EVERYONE do this in teams of 2!

    I felt like crap during the warm-up, but luckily made it through this one. The burpee rounds were the worst! I managed to keep my pace under 2:15/500 (okay, once it was at 2:16), and pushed it the last round with keeping it around 2:05. This is an improvement for me, because my previous target in metcons was just to keep the row under 2:30/500.

    I’d like to echo Dray’s comment from a couple weeks ago that I think it would be great to have a skill session on rowing sometime. I know I could use some reminders! I thought of this today with the transition from the rows….the technique Coach Chris taught me during a rowing skill session back at Kalorama has saved me on those transitions ever since! (loosen the straps, kick your foot forward, then tilt so your heel is up and pull your foot out – SO MUCH faster!)

  5. Kenna says:

    This was a great first workout back after a week of travel. I’ve actually been wanting a rowing workout because I haven’t been running as much as I used to.