Friday, May 16
May 15, 2014
Sunday, May 18
May 17, 2014


3 rounds of
5 Hanging Scap Retraction
10 PVC Dislocates
10 Arm Circles/dir
5 Plank-to-Squats
10 Pause Squat

Skill #1
3 x 1 rep per side of KB Arm Bar

Skill #2 (15 min timecap)
Work up to 3 x 5 double KB OHS

In teams of 3, complete for time:

Alternating DB Snatch to OH Lunge


DB Push Press


  1. Dray says:

    So I thought I was bad at OHS but take away the bar and… well I’m even worse than I realized! I still lean pretty far forward and normally can stabilize a bit better against the bar but without that, I struggled to get vertical and stay off my toes. Didn’t even consider going heavier than 12kg on the KB attempts and they were ugly – using a 45# plate was a lot better but this has now become the top item on my ‘needs improvement’ list.

    The metcon here had enough rest that I never felt like I was at my limit which might mean I should have gone a little heavier but I don’t think I could have sprinted the burpees or T2B any faster. I have to admit I really enjoy doing relatively small sets of burpees like that – full speed, basically bouncing off the floor, no concern for being spent after finishing a set of 12 or 9.

    And of course, an impressive showing by Greg coming to class before his wedding tonight! I’m sure no one will notice your hands are a little torn up, right?