Sunday, July 20
July 20, 2014
Tuesday, July 22
July 21, 2014


2 rounds of
5 PVC Dislocates
10 Squats
5 Hanging Scap Retractions
10 Push-Ups
5 Jump Squats

3 x 2 Hang Clean Hi-Pull + 2 Hang Power Clean + 2 Push Press + 6 Kipping Swings
– bar first, then light wt, then mod wt

3min ON / 3min OFF for 5 rounds, of:
12 T2B
6 Power Clean
3 S2OH
Weight Options: M=135/115/95/75; W=93/73/63/55
– T2B Scaling: 15 Sit-Ups (no hanging knee raise; must stick with one option only)
– score is cumulative (i.e., pick up where you left off in the previous round)


  1. Jane says:

    Really wanted to work at 93, but went to 73 so I could get through more sets (which is just as well, because 73 11 times was hard enough.) A little disappointed, but a good workout. Except for the Roxanne game.

  2. Kenna says:

    Lovely lovely Roxanne…

    Worked with 73# for the metcon, second time I’ve done a metcon at this weight. VERY challenging but felt like I was hanging on ok. 2nd time up to bat was my weakest, but every other 3-min period exceeded 2 rounds. Ended up finishing 10 full rounds + 15 sit-ups.

    Definitely rest day tomorrow.