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“RINGER 1” WOD 8/16/19

0

WARM UP:

400 M. Row or Run

10 Y’s, T’s, & W’s

10 Reverse Fly’s

2 Rounds

10 Lunge w/ Pass Through

10 Good Mornings

10 OHS

5 Inch Worms + Scorpions

Then:

Mobility


WIN

SKILL:

EMOM 6

ODD: 7 Ring Swings

EVEN: 7 Ring Dip Swings

LIFT:

Back Squat

2 @ 65%

2 @ 70%

1 @ 75%

3 x 2 @ 80%

WOD:

“RINGER 1”

30-20-10

Assault Bike Cals

T2R

*7 Min. Cap


FIT

SKILL:

EMOM 6

ODD: Weighted Front Plank

EVEN: Rest

LIFT:

5 Sets

:30 Sec. Weighted Wall Sit

10 Stability Ball Leg Curls

WOD:

30-20-10

Assault Bike Cal

Weighted Sit Ups (50/35) (40/25)

H.R. Push Ups

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