Skills/technique
Handstand push ups and kipping handstand push ups
Ring dips and kipping ring dips
METCON
“J.T.”
For time:
21-15-9
Handstand push ups
Ring dips
Push ups
In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan.
Health
Box handstand pushups
Banded ring dips
Push ups or knee push ups
Finisher
30 weighted strict pull ups 20/14
BURN
10 rounds for time:
10 kettlebell swings 53/35
10 burpees
10 wall balls 20/14
Accessory work
Shoulder of steel
Arnold press 3×8
Conditioning
100 double unders in few sets as possible
Weightlifting
Pendlay rows 5×5
Gymnastics
15 L-pullups
Core
GHD barbell paddling 30 reps
Strength/skills
5 rounds not for time:
4 back squats
50 double unders
Note: Aim for 10-20lbs heavier than your widowmaker weight from last week. Fixed weight across all 5 rounds. If you can’t perform double unders, just work at getting better.
Pyro weightlifting
Power snatch
1-1-1-1-1-1-1
Note: This is not a PR day, work under your max
Snatch pulls @110% of 1RM
3-3-3-3
Front squats
1-1-1-1-1-1-1
Note: Heavy single, no more than 90% of your max
Accessory work
Shoulders of steel
Plates lateral raises 3×8
Conditioning
Tabata bike cals
Weightlifting
Hip snatch 3×5
light and snappy
Gymnastics
Rope pulls 3xmax
Core
Planche hold 3min
