CFG - Janet
1200 - 16 of us
5 Cal Row
3/3 DB Scap Push-Ups
5 Scap Pullups
10 Alt. DB Deadlift
5/5 Single Arm DB Upright Row
5 Kip Swings + 5 Kipping Knee Raises
1:00/1:00 Single Arm DB Overhead Hold*
20 Banded Lat Push Downs
10/10 Single Leg Seated Lifts
*Mod-Heavy Weight that allows for an unbroken hold.
-Rest as Needed b/t Sets-
I used a 15# DB and went unbroken. I used a green band from 8" pull-up bar. The single leg seated lifts were half hearted at best.
Metcon (AMRAP - Rounds and Reps)
EMOM x 16 MINUTES
MIN 1 - 15/12 Cal Row
MIN 2 - 8/8 Single Arm DB Deficit Push-Ups (50/35)
MIN 3&4 - AMRAP of the following*...
8 Toes to Bar + 8 Alt. Hang DB Snatch
*Pick Up Where You Leave Off (Score is Total Rounds + Reps)
I opted for:
10 calorie rows (45-55 seconds)
All of the push-ups (25-35 seconds, unbroken until last set)
Kipping leg raises (unbroken)
35# alt DB hang snatch (unbroken)
I finished 2 rounds each time in about 1:30. Minutes 15 & 16, I got 2 rounds + 8 kipping leg raises.