14
02 '17
Valentine’s day partner WOD
10 rounds for time:
12 bar facing burpees
9 power snatch 95/65
6 overhead squats 95/65
3 strict pull ups
Note: 1 partner works at a time while the other rest. Switch every rounds
If you don’t have a partner, do 5 rounds and rest 2min between rounds. Score is your time with the rest
You can bring any partners, non members for FREE
14
02 '17
Pyro Weightlifting W5D1
10 sets (build to max)
1 hang cleans
1 clean
1 jerk
Clean pulls @ 110% of 1rm clean and jerk
1-1-1-1-1-1-1 (fixed weight)
Back squat (all sets above 1rm clean and jerk)
2-2-2-2-2 (fixed or build up)
Acc. work
GHD sit ups 15-15-15
Back extension 15-15-15
