This was supposed to be a running workout, but with the amount of snow we were seeing, we ended up subbing for double unders instead:

8 min AMRAP:

50 Double Unders
7 Up Downs
14 SA FRDB Walking Lunges (50#) *Switch hands after 7 reps

*Rest 3 minutes. Repeat.

I ended up getting 4+7 and then 4+11. All of my double unders were unbroken the second round.


I was not happy with my performance today. Handstand walks are frustrating, and the hand lift modification wasn’t working for me.

10 min AMRAP:

15 T2B
50 ft HS walking

Result: – (Scaled to hand raises facing the wall – 50 for 50 ft. I did 30 T2B and maybe 60 hand raises?)

Rest 3 minutes

10 mini AMRAP:

15 DB Bent Over Row (50/35)
50 ft Front Rack Walking Lunge

Result: 3+15 Rx

That second part was a doozy!


Warm Up


250 m Row
6 Samson Stretch
10 KB Swing (2nd Time Heavy)
10 Banded Side Step


Good Morning – 5×7

I worked up 95, 115, 135 then decided to stay at 145 for all of the sets. Not too tough, but I didn’t feel super confident going up either.

Met Con

400m Walking Lunge

Time: 9:43 Rx

New PR for this. Last time, I was around 13:00. This time, I was at 4:30 through the halfway point. Lost a bit of time on the way home, but still really excited about the time.


Warm Up

2 Rounds…
200m Run/Skip/Shuffle/High Knees/Butt Kicks
15 Passthroughs
Push Up Pyramid
5 Strict Pull Ups
5 Kipping Pull Ups

Met Con

Partner Workout (1 Person Working At a Time):

3 Rounds EACH for reps

0:00-2:00 – 200m Run + Max Effort Double Unders
2:00-3:00 – Max Effort DB/KB Shoulder to Overhead (35/25)
3:00-4:00 – Max Effort Pull Ups
4:00-5:00 – Max Effort DB/KB Front Rack Walking Lunge (35/25)

Char and I were the dynamic duo getting 550 reps in total.