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


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

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