Sunday, August 10
August 9, 2014
Tuesday, August 12
August 11, 2014


3 Rounds of
6 Hanging Scap Retractions
12 Spider Lunges
6 Dolphin Pushups
12 Supine Scorpions

Met-Con 1
EMOM 12min, alternating between (6 Rounds each)
9/12* Burpees
6/12 Toes to Bar
– Choose a number that you feel you can complete for all 6 rounds
– Scale T2B to K2E or Hanging Knee Raise

Met-Con 2

AMRAP 6min
12 KB Swings
12 Pushups

Rest 3 Minutes

AMRAP 6min
12 DB Push Press (M ½ bw, W 1/3 bw)
12 Spider Planks

Rest 3 Minutes


  1. Kenna says:

    Shoulders, like woah!

    Used 25# DBs on the PP. felt totally fine in the first round of 12, but started struggling after that. Ended up breaking into mini sets of 4. So glad I did that met con first. The push-ups finished my shoulders off!

  2. Katie says:

    I would argue that was actually 3 metcons….or 2 metcons and a “finisher”. 🙂

    I went with 20# for the PP, which got heavy very quickly. The push-ups also got tough quickly…my shoulders were definitely smoked at the end of this!