Sunday, 4/12
April 11, 2015
Tuesday, 4/14
April 13, 2015


3 Rounds of
5 Hanging Scap Retractions
10 Squats
5 Band Sword pulls/ side
10 Supine Scorpions
5 Plank to Squat

Met Con (37 min)
Once at each station:

AMRAP in 7 Min
Row for Max Meters*

3 Min Rest

AMRAP in 7 Min
7 Spider Plank/side
14 KB Swings

3 Min Rest

AMRAP in 7 Min
7 Pull-ups
14 Alt DB Snatch

3 Min Rest

AMRAP in 7 Min
7 Plate Russian Twists/side
14 Plate Lateral Hops (Onto and over + onto and back = 1 rep)

3 Min Rest

*CFDC Prize Package to any Male rowing 2000 M within 7 minutes, or Female rowing 1750 M in 7 minutes


  1. Katie says:

    “CFDC Prize Package”…hmmmm….is anyone else suspicious that this might involve burpees? 😀

  2. Jane says:

    1668 m in 7 minutes.

    I demand we do this again, not because I enjoyed it, but because that 1750 will consume me.

    And I want a t-shirt.

  3. Dray says:

    Didn’t start the workout with the row and that was a mistake if I wanted to hit anywhere near the target. Legs were burning before I sat down from the DB snatch and lateral hops so the row ended up using a lot more arms than normal and that made the KB swings a bit of a joke at the end. All around, good workout but it would change pretty drastically if I started somewhere else so I’m with Jane for a repeat!

  4. Kenna says:

    This was a good one — I definitely got a good night’s sleep afterwards!