RUCK Workout
4:30pm Open Box 6:30pm Ruck workouts
GORUCK
Molon Labe
Strength/Power: Deadlift – 5 sets of 3 reps Kneeling squat jumps – 5 sets of 3 reps For time: -20 Calorie Row or AirDyne -3 Clean and jerks (go heavy) -10 Pull-ups -18 Calorie Row/AirDyne -3 Clean and jerks (go heavy) -10 Pull-ups -16 Calorie Row or AirDyne -3 Clean and jerks (go heavy) -10 …
Molon Labe CrossFit
4:30pm Open Box 6:30pm Ruck workouts
GORUCK Affiliate
4:30pm Open Box 6:30pm Ruck workouts
TEAM WOD’s
For time: TEAMS of 3 complete the following for time: -100 Calorie AirDyne -100 Deadlifts @135/95 -80 Calorie Row -80 Power Cleans @135/95 -60 Calorie AirDyne -60 Front Squats @135/95 -40 Calorie Row -40 Ground to Overhead @135/95 -20 Calorie AirDyne -20 Clusters @135/95 *One team member works at a time.
RUCK WORKOUTS
4:30pm Open Gym 6:30pm Ruck workout
Strength Training
Strength: EMOM 10 Minutes of: -Even: 20 Russian twists @35/26 -Odd: 20 Sledge hammer hits to tire 4 Rounds of 40 seconds of work / 20 seconds’ rest: -Rowing Calories or AirDyne -Push-ups -Double Unders -Toes-to-Bar *1 Round = Row, Burpee, DU’s and T2B **Score = total reps
“Veterans Day”
“Veterans Day” (Based on the Hero WODS, Murph, and Carse) For time: -Bear crawl 1 length of the box to begin 5 Rounds of: -5 Pull ups -10 Push ups -15 Air Squats Rest *1 minute then: -Bear crawl 1 length of the box to begin 15-12-9 of: -Squat cleans @115/85 -Double unders (75, …
GORUCK
4:30pm Open Gym 6:30pm Ruck workout
CrossFit
Strength: Back Squat Good warm up then: 2 x 20 Rep back squats – post heaviest load For time: 20-15-10-5 of: -Calorie row or AirDyne -Deadlift RX @BW Option 1 @135/95 Option 2 @ 95/65 -4 Count flutter kicks
