3 Rings Of Fire

Dec 29th, 2020

Category: Uncategorized

3 Rings Of Fire

Kristen Killing Filthy 50

7am & 5:30PM Zoom WODs today. Check our Class Schedule for all upcoming times.
Click the link to join

Warm-up
:60 Work/:20 Rest & Rotate

  1. Bike or Jumping Jacks
  2. MedBall or Object Deadlift
  3. Push Ups** 
  4. Medball or Object Thrusters
  5. Pull Up Hang or Plank Hold

**ADV – On Medball

Mobility
Quads and Hamstrings

WOD
3 Rounds
10 Strict Pull-ups
20 Deadlifts 225|155
30/25 Calorie Bike
40 Push-ups
50 Wall balls 20|14
2:00 Rest 

Schwinn Bike 45|37 Cals
Rower – 40|30 Cals

Level 2- Reps: 10-15 185|115,-20/15-25-30
Level 1- ½ Reps, 135|85
ADV- 275|185

Coaches Tip – Your first set should be no less than 15 for push-ups and wall balls if completing the prescribed number of reps otherwise scale reps and use bands for push ups or a lighter ball for wall balls to move through the sets faster. 

At Home WOD
3 Rounds
10 Bent-Over Rows 115|80
20 Single Leg Deadlifts*
400m Weighted Run**
40 Push-ups
50 Light Thrusters***
2:00 Rest 

*10 Each Side
** or 1 Minute out, 1 Minute In
***Empty Bar Thrusters or light weights 20’s|15’s

Scale weight as necessary or make due with what you have.  Increase the reps where need be.

Extra Work
75 V-Ups* or T2B
*Every time you break a set perform a 30 second plank.

L3 – 50 V-Ups or T2B
L2 – 75 Sit Ups
L1 – 50 Sit Ups