Have you signed up for the Open yet? Do it now!
Good luck to all the Pyro athletes competing at the western classic!! Good luck and crush it!!
Fire team alpha: Andrew and Dave men Rx
Super traps: Em and Sarah W. women Rx
Salt and losing it’s pepper: Antonio and Derek men scaled
Rowing pains: Sarah D. and Shab women scaled
Double dip: Adrian and Dan men scaled 35+
Kipping it real: Erin and Natalie women scaled
Bros before rows: Ben and Ryan O. men scaled withdraw
Official 12 of us representing Pyro this weekend, it’s gonna be epic!
Gymnastics
15min EMOM
1min 5 low target toes to bar
1min 5 medium target toes to bar
1min 5 high target toes to bar (can be actual full toes to bar)
Note: For this EMOM, the goal is to maintain tension in the kip, maintain rhythm and control the swing. Many of us need to work on chaining toes to bar together, for those that have toes to bar already, this will a good conditioning as well
METCON
5 rounds for time:
5 wall climbs
10 hollow rock
Weightlifting
Snatch/ clean and jerk primer
Snatch
1-1-1-1-1-1-1
Clean and jerk
1-1-1-1-1-1-1
Double overhand deadlift
5-5-5-5-5
Back squat
5-5-5-5-5
Firebreathers
For time:
100ft handstand walk
METCON
3 rounds for time:
7 squat snatch 135/95
14 pull ups
21 wall balls 20/14
