Saturday, 2/7
February 7, 2015
Monday, 2/9
February 9, 2015


4 Rounds of
2 Inchworm in Place
4 Spider Lunge w/ Reach Up
6 Hips to Wall
8 Alt Single Leg bird Pickers

Strength – Good Morning (30 min)

Team Met Con
In teams of up to 3, complete 4 rounds for time of:
6 Plank to Squat
12 Spider Plank
6 Deadlifts w/ lockout hold at 6th rep

Person A begins w/ P2S and moves through round At the lockout of the 6th DL, they keep the static hold while Person B begins P2S and Spider planks. A drops bar when B is done w/ Spider Planks, then after 6 DLs, Person B holds the bar until C completes P2Sa and SP.

3 Rounds, NFT, of
5-8 Pendlay Rows
10-12 Band Hamstring Curls
10 Single Leg Hip Bridge/ side
20 Windshield Wipers


  1. Katie says:

    Hmm…so did the hackers scare everyone away from commenting? Don’t let them win!!

    I always love me some Good Mornings! It was great working with Ann as well. Sets at (I think) 83, 93, 93, 103, 113, 113. My hip muscles were really working on those last 2 sets so I think the weight was about right.

    93# on the metcon…thanks, Ann, for moving quickly on those P2S and spider planks so I didn’t have to hold for too long! Accessory work is always fun when you’re already tired. 63# Pendlay rows. Those band hamstring curls are awkward and it’s hard to keep your hips on ground! All in all a lot of work in 1.5 hours, good class!