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05.02.18 Ring of Fire


05.02.18 Ring of Fire

Warm Up
400m run or row
Two sets of:
Shoulder Warm-Up
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
6 Kettlebell Windmills (each side)- keep this light or with no weight
8 Single Leg Hip Thrusts (each leg)
10 Alternating Cossack Squats
Rest as needed


Two sets of:
band pull aparts horizontal x 10 reps
banded face pulls x 10 reps
lat pull downs x 10 reps
hollow body swings on rig for pull ups or on rings for muscle ups

Barbell Warm Up

3 reps of each

snatch grip RDL

snatch pull below the knee

muscle snatch


snatch press from behind the head

hang power snatch

snatch below the knee

Ring of Fire

1 muscle up + 1 power snatch 135/95

2 muscle ups + 2 power snatch

3 muscle ups + 3 power snatch
4, 4….

9:00 Time Cap
add 1 rep after each completed round
2 for 1 reps of C2B pull ups instead of ring muscle ups

Post WOD abs
4:00 EMOM- modify as needed. Hold for :20-:30 of each minute
min 1: hold plank position on parallelettes
min 2: hold L-sit on rings
min 3: hold plank position on parallettes with feet elevated on box
min 4: hold L-sit on bar

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