Wednesday, July 16
July 15, 2014
Friday, July 18
July 17, 2014


3 rounds of
5 Dolphin Push-Ups
10 Spider Lunges
15 PVC BTN Thruster


1min/side Band Lat/Tri Stretch

Strength – Jerk (20min timecap)
– from the rack
1 × 5 w/ bar,
1 × 5 @ lt weight
(1 x 5 @ lt/mod wt if necessary)


– may be power or split, or combination (but feet must move)

4 rounds, 2min ON/2min OFF, of
9 DB Squat Cleans
6 Ring Dips*
– Pick up where you left off each successive round
* May use 1 small/thin band for assistance; Scale down further to close grip push-ups


  1. Katie says:

    I missed jerks. So, so mad. 🙁

  2. Kenna says:

    TRIPLE DIGITS OVERHEAD!!! Hit 103# 2x on my last set and felt pretty good. Really focused on keeping core tight and engaging my glutes. I forgot to think about driving the bar up with my chest though. But I’ve been wanting to hit this milestone for awhile so I am happy 🙂

    Used 25# DBs for metcon and scaled to push-ups, but it was still pretty challenging. Got through exactly 6 rounds.