THURSDAY 1-21-15


  • Animal Flow Dynamic Warm-up

Ape wrist & hip stretch 10ea
Ape Reach 10ea
Ape Flexion Chain 10ea
Twisting Hip Stretch 10ea (or advanced)
Loaded Beast Stretch 10ea
Crab Reach 10ea
Scorpion Reach 10ea

10y Inch-worm
10y backward beast
10y forward crab


  • A1: Scapular shrug (practice)

see GB planche progression #1

  • A2: Scapular Pull-ups (practice)

hanging from the pull-up bar go from relaxed hang to active hang.  Don't lean back stay verticle


Each round will lose 10% of the time cap, so as you fatigue, you have to go faster.

1st round: 2min
5min rest
2nd round: 1:48min
5min rest
3rd round: 1:33min
5min rest
4th round: 1:20min
5min rest
5th round: 1:08min

DNF=time cap plus 1sec per rep not completed.

  • Form: Metcon (5 Rounds for time)

120m run
10 Thrusters

Rx+ = longer run

  • Con: Metcon (5 Rounds for time)

200m run
10 Thrusters (95/65 -- 115/85)

  • Int: Metcon (5 Rounds for time)

200m run