05.02.18 Ring of Fire

Warm Up400m 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

Mobility:

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

OHS

snatch press from behind the head

hang power snatch

snatch below the knee

WOD 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