“HEAVY RINGS” WOD 6/22/21

“HEAVY RINGS” WOD 6/22/21

WARM UP:
400 M. Run or Row
Then:
3 Rounds 
10 Pass Through
10 Good Morning
10 OHS 
10 Snatch Extension
Then:
Mobility

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WIN
SKILL:
3 Sets
2 Wall Walks 
7 Ring Swings
10-15 Unbroken Banded Dips
*Adjust reps according to strength.
LIFT:
Hang Full Snatch (Below the Knees)
7 x 1
*Build to around 90% of your 1RM
**Work on your barbell pathway. Focus on positioning
WOD:
“HEAVY RINGS”
5 Rounds
5 Ring MU
10 Alt. DB Snatch (70/50) (50/35)
*Rest 1 Min. between rounds
**Goal is to sprint and recover
***Sub. MU for 10 T2R accordingly

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FIT
SKILL:
3 Sets
2 Wall Walks 
7 Ring Swings
10-15 Unbroken Banded Dips
*Adjust reps according to strength.
**Scale WW as needed
LIFT:
Strict Press
5 x 4
*Build
WOD: 
5 Rounds
12/10 Cal. Assault Bike
12 Alt. DB Snatch (50/35)
*Rest 1 Min. between rounds
**Goal is to sprint and recover

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AT HOME
SKILL:
3 Sets
2 Wall Walks 
20 Hollow Rocks
LIFT:
Weighted Push Ups
5 x 8
*Build
WOD: 
5 Rounds
50 Double Unders
12 Alt. DB/KB Snatch 
*Rest 1 Min. between rounds
**Goal is to sprint and recover