Injanation was epic!! Sweet skills to everyone that came over, what a blast. Military parkour, warp wall, salmon ladder, trampoline dodgeball, rock climbing, trampoline handstand walk, over the foam pit bridge fights, you name it and we did it all.
The military parkour for Pyromania III got put to the test. We’ll be finalizing all the details shortly. Rest assure that everyone will be able to it. The Firebreathers on the other hand, will have to do all the obstacles, of course.
“TRIFECTA”
Gymnastics
Skills work
A) E2M10M (5 cycles)
1 strict pull up
2 kipping pull up
3 butterfly pull ups
1 bar muscle up
B) E2M10M
1 strict toes to bar
2 kipping toes to bar
3 knees to elbows
1 pull over
Note: For the 2 EMOMs, find something challenging for you, scale for progression and skills development.
C) Death by handstand push ups
Note: Minute 1, 1 handstand push up, minute 2, 2 handstand push ups, add 1 rep per minute until you can no longer do the reps required in that minute “SPICY ALERT”
If you can’t perform handstand push ups, just do push ups. If push ups are too challenging, go knee push ups. As with everything we do, find something challenging for you and get better
Weightlifting
Snatch
3-3-3-3
Snatch pulls @110% of 1RM snatch
2-2-2-2
Power clean and jerk
3-3-3-3
Clean pulls @110% of 1RM clean and jerk
Firebreathers
“MICHAEL”
3 rounds for time:
800m run
50 back extensions
50 situps
In honor of U.S. Navy Lt. Michael McGreevy, 30, of Portville, New York, who was killed on June 28, 2005, when his MH-47 Chinook helicopter was shot down in the mountains of eastern Afghanistan.
He is survived by his wife, Laura; daughter, Molly; mother, Patricia; and father, Michael.
