Tag: kb drag

Labor Day it is!

Labor Day it is!

Gio

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

180402 Monday

Gio

Happy April (Not Fools) Day

RuFF Inaugural Park WOD

For time – 20min cap

  • 50 x Squats
  • 50 ft Kb drag
  • 40 x walking lunges
  • 60 ft Kb drag
  • 30 x Mtn climbers
  • 70 ft Kb drag
  • 20 x Leg levers
  • 80 ft Kb drag
  • 10 x Burpees
  • ­90 ft Kb drag

Warm up

  • Easy run
  • Shoulder warm up
  • Wrist warm up
  • Hip/leg warm up
Here’s what you’ll need :
  • kb preferred over 10# (yes – heavier)
  • yoga strap ( if you don’t have one that’s cool)
  • towel (old – around four feet long)
  • Water bottle(s)
  • Gloves
  • light jacket(wind breaker or running jacket)
  • winter cap(not heavy)
  • thermal top – running top/bottoms
  • change of shoes
Class time:
  • 0500
  • 0600
  • 0900