Skills/technique
Double unders
METCON
“ANNIE”
For time:
50-40-30-20-10
Double unders
Abmat situps
Health
Single or double unders
Abmat situps
Firebreathers
Zeus rope double unders
GHD situps
Note: This is a high volume GHD situps and is not recommended if you cannot perform them easily. We do however program the GHD situps very often in the accessory work, if you did your homework, you should be good to do this version.
Maintenance/Mobility
15min Stretch ROMWOD
Pyro weightlifting W3D2
Primer
Snatch press
3-3-3-3-3
Snatch
1-1-1-1-1-1-1
*Build up
Snatch pulls @110% of 1RM
1-1-1-1-1
*Fixed weight
Front squat
2-2-2-2-2
*Build up, aim for around 90/95% of 1RM clean and jerk
Accessory work
Shoulders of steel
Plates lateral raises 3×10
Gymnastics
30 pistols
Core
50 hip extensions
Pyromania V registration and information:
https://competitioncorner.net/events/3119
Strength
Shoulder press @85% of 1RM
1-1-1-1-1-1 (7)
METCON
For time:
30 squat cleans
Health 80% of bodyweight
Rx 100% of bodyweight
Firebreathers 120% of bodyweight
Accessory work
Shoulders of steel
Crossover symmetry x3
Weightlifting
Dumbbells bench press 5×5
Gymnastics
3 sets
12 pistols
Core
20 strict toes to bar
Maintenance/Mobility
ROMWOD
