“DOUBLE FEATURE”
TEAM WOD
Teams of 2
For time:
800m run
30 power snatch 135/95
15 synchronized bar facing burpees
400m run
30 clean and jerks 135/95
15 synchronized bar facing burpees
200m run
30 thrusters 135/95
15 synchronized bar facing burpees
Note: Run together, share the power snatch, clean and jerks and thrusters as needed
Lite: Bar at 95/65
BURN
For time:
50-40-30-20-10
Row cals
Situps
Wall balls 20/14
“TRIFECTA”
Gymnastics
12min EMOM alt min
1min 2 pull overs
1min 2 rope climbs or 1 legless starting seated on the ground
1min 8 pistols
METCON
5 rounds for time:
3 wall climbs
6 inverted burpees
Weightlifting
Snatch
5@50%
5@55%
3@60%
3@65%
1@70%
1@75%
1@80%
Clean and jerk
5@50%
5@55%
3@60%
3@65%
1@70%
1@75%
1@80%
Firebreathers
“MEADOWS”
Rx/Firebreathers
For time:
20 ring muscle-ups
25 lowers from an inverted hang on the rings, slowly, with straight body and arms
30 ring handstand push-ups
35 ring rows
40 ring push-ups
Advanced
For time:
20 ring or bar muscle-ups
25 lowers from an inverted hang on the rings, slowly, with straight body and arms
30 strict handstand push-ups hands on dumbbells
35 ring rows
40 ring push-ups
Lite
For time:
20 pull ups
25 negative toes to bar
30 push ups
35 ring rows
40 dips (on boxes)
U.S. Marine Corps Captain Joshua S. Meadows, 30, of Bastrop, Texas, assigned to 1st Marine Special Operations Battalion, Marine Corps Forces Special Operations Command, based in Camp Pendleton, California, was killed by enemy fire on September 5, 2009 in Farah Province, Afghanistan. He is survived by his wife Angela, daughter Olivia, mother Jan, and sister Erin.
METCON
Every 3min for 30min (10 cycles)
Rx
2 strict chest to bar pull ups or bar muscle ups
3 bench press @75% bodyweight
4 deadlifts @125% bodyweight
Firebreathers
2 ring muscle ups or strict ring muscle ups
3 bench press @bodyweight
4 deadlifts @150% bodyweight
Lite
2 strict banded pull ups or pull ups
3 bench press @50% bodyweight
4 deadlifts @bodyweight
Accessory work
Shoulders of steel
Plates lateral raises 3×10
Conditioning
50 air bike
Gymnastics
30 low ring muscle up transitions
Core
1min of hanging L-sit hold
Strength
Back squat (5sec pause at bottom)
3-3-3-3-3
Note: Range of motion focus and building strength below parallel. If you can’t clearly back squat below parallel, keep it light and work on depth
METCON
Rx
5 rounds for time:
20 toes to bar
20ft handstand walk (5ft increments)
Firebreathers
5 rounds for time:
20 toes to bar
40ft handstand walk (20ft increments)
Lite
5 rounds for time:
20 knee raises
40ft bear crawl
Pyro weightlifting
5 sets
1 hip snatch
1 hang snatch
1 snatch
1 snatch balance
1 overhead squat
Note: Technique focus and keep it light or build up to max
Snatch pulls @110% of today’s complex
3-3-3-3-3
Accessory work
Skills
100 double unders for time
Weightlifting
Snatch grip sots press 5×5
Gymnastics
100ft handstand walk
Core
30 GHD situps
30 hip extensions
Strength/skills
Hip clean
1-1-1-1-1-1-1
METCON
7min AMRAP
1 power clean
1 burpee over the bar
2 power cleans
2 burpees over the bar
3
3
…
…
Keep adding one rep of each until you run out of time
Weight on the bar
Lite: 1/2 bodyweight
Rx: 3/4 bodyweight
Firebreathers: Bodyweight
BURN
24min AMRAP
21 cals row
18 box jump overs 24/20
15 sit ups
12 push ups
Accessory work
Shoulders of steel
Lateral raises with plates 3×8
Weightlifting
Split jerk stance press 3×8
Gymnastics
Front planche 1min
Core
L-sit 1min
Gymnastics EMOM alt min
1min 3 muscle ups or pull ups
1min 3 deficit handstand push ups or handstand practice
Note: Scale as needed, one is a gymnastics pull and the other is a push
METCON
Rx
For time:
100 double unders
400m run
10 pull ups
80 double unders
400m run
10 pull ups
60 double unders
10 pull ups
400m run
40 double unders
10 pull ups
400m run
20 double unders
10 pull ups
Firebreathers
Same but with chest to bar pull ups
Lite
Same but with single unders and ring rows
Pyro Weightlifting
Clean and jerk complex
5 sets
1 hip clean
1 hang clean
1 clean
1 push jerk
1 split jerk
Clean pulls @110% of today’s complex
3-3-3-3-3
Accessory work
Shoulders of steel
Alternating dumbbell shoulder press 3×8
Weightlifting
Snatch push press 3×5
Gymanstics
90sec of Front planche hold
Core
25 GHD sit ups
25 toes to bar
FL1
“TRIPLE TAKE”
Reversed
For time:
50 burpees
50 wall balls
50 cals row
FL2
Pyro mile run
Skills/strength
Hip snatch
1-1-1-1-1-1-1
Note: Technique focus, speed under the bar. If technique is good, build up to max
METCON
Rx
17min AMRAP
40 wall balls 20/14
30 snatch 75/55
30 wall balls 20/14
30 snatch 95/65
20 wall balls 20/14
30 snatch 135/95
10 wall balls 20/14
Max snatch 155/105
Firebreathers
17min AMRAP
40 wall balls 20/14
30 snatch 75/55
30 wall balls 20/14
30 snatch 135/95
20 wall balls 20/14
30 snatch 165/115
10 wall balls 20/14
Max snatch 205/135
Lite
17min AMRAP
40 wall balls 20/14
30 snatch 75/55
30 wall balls 20/14
30 snatch 75/55
20 wall balls 20/14
30 snatch 75/55
10 wall balls 20/14
Max snatch 75/55
Accessory work
Shoulders of steel
Crossover symmetry 3 movements
Weightlifting
Snatch sots press 3×5
Gymnastics
10 wall climbs
Core
L-sit hold 90sec
“DOUBLE FEATURE”
Team wod
“TOTAL ANNIHILATION”
Teams of 3
For time:
Part A)
3 legless rope climbs (total)
20 pistols (each)
20 sync squats
3 legless rope climbs (total)
20 strict handstand push ups (each)
20 sync squats
3 legless rope climbs (total)
20 strict handstand push ups (each)
20 sync squats
3 legless rope climbs (total)
20 pistols (each)
20 sync squats
3 legless rope climbs (total)
Part B)
Directly into
200ft handstand walk (25ft lengths, one partner at a time)
Part C)
Relay, one partner works at a time:
50 double unders
12 devils press 50/35
9 dumbbells step overs 50/35 24/20
6 thrusters 50/35
25ft front rack lunges 50/35
BURN
5 rounds for time:
400m run
42 double unders
21 cals row
15 V-ups
9 burpees
“TRIFECTA”
Gymnastics
Skills work
10min prep for the EMOMs
12min EMOM (1min per movement, 2 cycles)
10 beat swing/kipping
5 pull ups
5 chest to bar
5 butterfly
5 bar muscle up
5 ring muscle up
12min EMOM (1min per movement, 2 cycles)
5 kick up to handstand
5 handstand push up
5 kipping handstand push up
5 handstand walk (5ft sections, 25ft total)
5 free standing handstand (5 attempts)
5 handstand pivot (5 attempts)
10min mobility
Weightlifting
Power snatch
3-3-3-1-1-1-1
Note: Build to max
Overhead squats
3-3-3-3 (weight at your 1RM power snatch for the day)
Note: Fixed weight
Power clean and jerk (touch and go at the shoulders)
3-3-3-3
Note: Build to max, drops allowed
Firebreathers
“RILEY”
For time:
Run 1.5 mile
150 burpees
Run 1.5 mile
**If you have a weight vest, wear it**
Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, assigned to the 1st Battalion, 3rd Special Forces Group (Airborne), died Sept. 28, 2012, in Wardak, Afghanistan, of wounds caused by enemy small-arms fire. Stephens is survived by his wife, Tiffany; three children, Austin, Morgan and Rylee Ann; parents, Michael and Joann; brother Ken; and a number of family members.
