Tuesday, May 27
May 26, 2014
Thursday, May 29
May 28, 2014


4 Rounds of
2 Wall Walkers
4 Spider Lunges w/ Reach-Up on each side
4 Hanging Scap Retractions
8 Alt Lunge and Twist

1 minute death stretch per side
1 minute calf stretch with bent knee per side

5 Rounds, completing each round on the 2 minute mark:

  1. 10-20 Alt Handstand Shoulder Touches + max Strict Chin-Ups
  2. 4 Alt TGU
  3. 6-10 Alt Pistols + 20 Flutter Kicks

– Scale Shoulder Touches to 2 Wall Walks
– Scale Chin-ups to 2 chin-up grip Negatives
– Scale Pistols to 10 Alt single leg floor touches


  1. Abbey S. says:

    Ooooh! this looks so fun, can’t wait!

  2. Kenna says:

    This was a very sneaky workout… Very nice variety. So much going on there wasnt really time to get tired until I realized walking home that wow I’m feeling it now!

    Also, I LOVE TGUs. I don’t know why but it makes me feel like I’m a circus performer or something 😛 I think it’s the balancing act.

  3. Kenna says:

    I thought I should actually document what I did since I can’t find what I did for TGUs last time. Used 25# DB, scaled to single leg floor touches and negatives. I actually did 10 shoulder touches each round, first time I’ve done that in a metcon!

  4. Katie says:

    Wall-walkers are my nemesis. I opted to just do those and skip the chin-up negatives, though I much rather would have done the negatives! Used 20# for the TGUs.and did the floor touches. Had lots of fun being in a group with Abbey! Those TGUs got rough toward the end, wow.