5 rounds for time:
400m run
3 bar muscle ups
6 squat clean and jerks
White Firebreather/ pull ups 95/65
Silver Firebreather/ chest to bar pull ups 135/95
Gold Firebreather 185/125
Legendary Firebreather 225/155
For time:
21-15-9
Cals bike
Cals row
Hill sprint
Pyro Ladies night out is Saturday May 26th at 6pm. This is going to be EPIC!! Sorry guys, no mens allowed
Ladies “Bad Ass Beauty” crop tops will be at the box tomorrow. Make sure to swing by and grab yours
Conditioning
10 rounds
100m row as fast as possible
Score is the slowest of all your rounds
Note: We have 4 rowers and we’ll have the clock going for 15min, you must get all your 10 rounds in before the cap. Set the rower for 100m row and record your time at each round
METCON
For time:
20 overhead lunges 115/85
20 knees to elbows
1 peg board ascent
16 front rack lunges 135/95
16 knees to elbows
2 peg board ascent
10 back rack lunges 155/105
10 knees to elbows
3 peg board ascent
Timecap: 15min
Scale the pegboard to rope climbs if necesary
Note: The lunges are static, not walking
Weightlifting W5D1
Muscle snatch
1-1-1-1-1
Snatch (squat yes)
3-3-3-3-3
All sets above 50% of 1RM
Hatch cycle W5D1
Back squat
1*8 65%
1*6 75%
1*4 85%
1*4 90%
Front squat
1*5 70%
1*4 80%
1*3 85%
1*3 90%
