Monday, May 19
May 18, 2014
Wednesday, May 21
May 20, 2014


3 Rounds of
5 Hanging Scap Retractions
10 Squats
15 Jumping Jacks
5 Dolphin Push-Ups
10 Spider Lunges
15 High Knees in Place/side

Met-Con 1
10min, EMOM, of (5 Rounds each)
A) 10 Pull-ups*
B) 15 KB Swings**

* Scale Pull-ups to 5 Band Assisted (1 band only) or 10 Ring Rows
** American standard, scale to Russian

Met-Con 2
For time, complete
800 M Run (H St sub Row 800 M)
20 Burpees
800 M Run
20 Burpees

16 Minute time cap. If not out the door for second run by the 7 minute mark, scale second run to 400 M, no run if not out by the 10 minute mark


  1. Kenna says:

    Whew! After about a week off this was definitely the perfect beast to come back to. The soundtrack for the metcon appropriately included “Hurt So Good” and “Don’t You Cry No More.” Thoroughly wore me out, but in a good way.

  2. Katie says:

    Metcon 1 was good, did ring rows and subbed band-pull throughs. Metcon 2 kicked my ass. I subbed rowing, and about 400M through the second row I was so ready to stop! It’s so hard to get good leg drive when you’re exhausted. Those last 20 burpees took quite a while, and I felt pretty nauseous at the end — so, great workout! 🙂

  3. Jane says:

    Great workout – went up in weight on American KB swings and felt good. The second 800 meter row took everything out of me, but thanks for the support from the H street crew on the final set of burpees, after which I lay on the floor and hoped for the sweet release of death.

    New pain rankings:

    1.) running
    2.) air dyne
    3.) being murdered
    4.) rowing
    5.) everything else.