RED Friday Her WOD ‘Pearl’
USMC- MARSOC
MSGT Eden Pearl – KIA 151220
Rucks On!
- 50 x kb swings
- 20 x kb cleans
- 30 x ruck thrusters
- 30 x leg levers
Tag: crab walk
Nothing like a day at the beach, sort of
We’ve been having fun working on sand a few times a week recently, and today we’re having sand to shake off, and spit out after our workout today. You will need your ruck for this workout at the vb court.
Okay, who doesn’t like a shock absorbing ground when you facial due to fatigue!? 🙋🏽♂️
Today we’re @Mayfair Park
Rucks On!
• 60 ft bear crawl
• 60 ft crab walk
• 30 x pp
• 30 x burpee swing
• 60 ft gorillas
• 60 ft inch worms
• 30 x shoulder to shoulder
• 30 x flutter kicks / leg
• 1 x lap track
Labor Day it is!
Not just a holiday to slack off and just go glutton on me! It’s time to get your ruck on for this Monday morning WOD and get it done! Make sure you bring a change of shirt, and shoes. It’s going to be sandy, and grassy!
A labor of love today! Grind it out, and don’t f’n quit! #DFQ #NQ. Breath in power, and exhale weakness!
Today we find ourselves at Roos in Forest Park, IL.
Happy ‘Labor Day’
Rucks On!
– At steps –
- 50 x step ups
- 50 x bulgarian split squats
- 20 x pull ups
- 20 x dips
– At VB court –
- 50 x kb swings
- 60ft x bear crawl
- 50 x kb cossacks
- 60ft kb crawl drag
- 60ft kb lunges
- 60ft crab walk
- 60ft gorilla walk
- 50 x kb sit up
⁃ At Steps –
- 50 x leg levers
- 50 x burpee
Man your sweaty stations!
Every single time I tell people to man their stations the tendency is to look as lost as possible as if I’d asked them to look for the corner in a square room! It never fails, that after description of exercises, movement standards, and walk through I would often ask the crew do you have any questions?
All would shake their collective heads and reply No. once the proverbial 3,2,1- Go is announced they start with the questions! Okay, what gives?!
This day you’re in the volleyball court at Mayfair Park so make sure you bring change of socks, and shoes.
5 rounds
Stations – @vb court
1)kb, 2)bw, 3)mb, 4)bw
1. 10 x kb snatches
Run to next station
2. 10 x Superman’s
Lunge walk
3. 10 x mb sit ups
Bear crawl
4. 10 x push ups
Crab walk
Ruck and Field Fitness 