Warm Up

500 M Row
10 Passthrough
10 Press to OH Squat
10 Strict Pullups
10 Kettle Bell Swings
10 OH squats with barbell

Met Con

From 0:00-3:00
2 rounds of:
10 overhead squats (95/65#)
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats (95/65#)
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats (95/65#)
14 chest-to-bar pull-ups

*Etc., following same pattern until you fail to complete both rounds

Jeremey: 129 reps RX

Got through one round of 14 plus 13/14 OH squats on the second round. That was actually the first time I broke my OH squats, and I didn’t break them on purpose. Shoulders were just exhausted.

Extra Work

1500m Row
100 DUs
50 calorie Assault Bike
100 DUs
1500m Row

Took this at a fairly leisurely pace. Finished in 24:21. DUs were tough with my legs being so blown up from the OH squats!


Warm Up

Arrive early. Establish your team. Strategize!

Your 3 Mile Row IS your warm up!

Met Con

Team Triathlon
(3 Person Teams)

3 Mile Row
2 Mile MB Run
1 Mile Bike (ea)

Break up the row as needed.
1 Med Ball per team.
Each person on the team bikes 1 mile on Air Assault.

Partnered with Marissa, Charlotte, and Zach. We carried 2×20# med balls on the run. Brutal!


Warm Up

Team WOD!

Met Con

AMCAP – As Many Cards As Possible in 25 min

Hearts – O.H.W.L. (45/25#)
Diamonds – Pull Up
Spades – Burpee Box Jump
Clubs – Dips

Joker 1 – 20 KB Snatch
Joker 2 – 30 Toes 2 Bar

I paired up with Stuart, Jamie, Charlotte, and Hillary (Team Average Joes). We dominated at dodgeball! For the actual workout, we pulled a lot of high cards right off the bat, especially pull-ups. I think we got through 21 cards total.


I convinced my awesome wife to stick around and do the following with me:

Assault Bike Calories
GHD Situps

Wasn’t too bad. Likely will start at 35 or 40 next time and work down by 5’s.