“RING ASSAULT” WOD 3/12/25

“RING ASSAULT” WOD 3/12/25

WARM UP:
1K Bike
10 Y’s, T’s, & W’s
10 Reverse Fly’s
2 Rounds
10 Lunge w/ Pass Throughs
10 Good Mornings
10 OHS
5 Inch Worms w/ Scorpions
Then:
Mobility

WIN
SKILL:
Ring M.U. Complex
3 x 5 Ring Swings + 3 T2R + 1 Ring MU + 1 Dip
*Rest as needed
LIFT:
Push Press
7 x 1
*Work to a heavy single for the day.
WOD:
“RING ASSAULT”
5-4-3-2-1
Ring Muscle Up
*15/12 Cal. Bike after each round
**Sub. Burpee C2B Pull Ups accordingly.

FIT
SKILL:
5 Sets
7 Ring Swings
14 Banded Tricep Extension
*Rest as needed
LIFT:
Deadlift
5 x 3
*Work to a heavy triple for the day.
WOD:
4 Rounds
10 Deadlift*
200 M. Run
*(RX 155/105) (M50+ & L1 135/95)

AT HOME
SKILL:
5 Sets
7 Push Ups
7 Dips (Anyhow)
*Add weight as needed
LIFT:
Sumo Deadlift
5 x 10
*Work with what you got.
WOD:
5 Rounds
10 S.D.H.P.*
200 M. Run
*Use what you got.