RING POP
- WARM UP
- WOD
-
POST-WOD
- 0:30 Inchworm to Push-Up
- 0:30 Active Spiderman
- 0:30 Downdog
- 0:30 Laying Alternating Chest Opener Stretch
- 0:30 Straight Arm Plank
- 0:30 Straight Arm Plank Shoulder Shrugs
PART 1:
- 1RM Weighted Ring Dip
*Score = Heaviest Load
OR
- Max L-Sit Hold
*Score = Max Time
PART 2:
AMRAP 13:
- 3 Strict Ring Dips
- 30 Double Unders
- 3 Dumbbell Snatches (22.5/15)
- 3 Strict Ring Dips
- 30 Double Unders
- 6 Dumbbell Snatches (22.5/15)
- 3 Strict Ring Dips
- 30 Double Unders
- 9 Dumbbell Snatches (22.5/15)
- ...
[Add 3 Dumbbell Reps Per Round]
[Kilos = ]
*Score = Total Rounds + Reps
Score Example: If an athlete finishes the Round of 15 Dumbbell Snatches and completes 10 Double Unders into the next Round. . . their score would be 5+13.
COOLDOWN
MOBILITY
- 1:00 Lay and Pray
AFTER CLASS
3-3-2-2-1-1:
- Snatch
3 Sets:
- 10 Barbell Good Mornings
- 10 Strict Toes to Bar