W.O.D. and Endurance Tuesday 10/23/18

22
Oct

W.O.D. and Endurance Tuesday 10/23/18

4th Annual Ruck ‘N’ Run!

Honoring Those Who Serve(d)®

Are you ready for the 4th annual Ruck ‘N’ Run?

Event: Saturday November 10, 2018!  8:30AM-11:30AM located at 1100 W. State Highway 174 in Republic!

Go solo or form a team?!

Ruck ‘N’ Run is a boot camp inspired walk/run that honors Veterans and connects the community. Through past events, $10,500 and 4,459lbs of food has been donated to Veteran organizations!

Compete “In Their Honor.” Dedicate your participation to a Service Member in your life.
Ruck ‘N’ Run brings Veterans and Civilians together in a fun, motivating yet challenging event to honor those who serve(d).

Details:

Ruckers, ruck (walk with their own rucksack/backpack with weight inside)
Runners, run (do not wear a rucksack/backpack)

Ruck ‘N’ Run is a walk/run event with a little extra. There are stations along the route where participants must complete a set of exercises before continuing (push ups, bodyweight squats, etc.). Specific info on the Facebook page linked below.

***New this year… Now there’s a 7.62K route with 2 extra stations! Are you up for the challenge?***

Which one are you?
Participant (earns finisher’s medal)
Competitor (can earn placement medal)
Team Member (can earn team trophy)

Note: Participants have the option of completing 25, 10, or 0 reps at each station. Since this is a boot camp inspired event, doing the reps gives that boot camp feel. Do the reps in honor of a Service Member. All Competitors and Team Members are required to complete 25 reps at each station.

Head to the Ruck ‘N’ Run Facebook page for more info!

https://www.facebook.com/RuckNRun/

 

#Veterans #Honor #Sacrifice #RuckNRun

Strength – 18 minutes

Front Squats from the rack

Build to:
Find a heavy 7 Rep
Find a heavy 5 Rep
Find a heavy 3 Rep

Conditioning WOD – 16 minutes

*Coaches- please have athletes place barbells on outer perimeter, leaving room for the shuttle runs

*Coaches – please divide class into 3 groups, all starting on different movements, but resting on the same minute

4 Rounds for 1 score of total reps/cals achieved…
1:00 Row for Calories
1:00 Thrusters 95/65
1:00 20ft shuttle runs
1:00 Rest

*If you are on the rowers, please transition off quickly to open them up to the next group

*On shuttle runs, if unable to touch a cone for each rep, your foot must touch the line of where the cones are placed to =1 rep. Up is 1 rep, back is 2 reps and so forth…

*If you have 10s on your bar, please do not drop!  #savethetens

Post 4 scores!  Your 7 rep, 5 rep, and 3 rep front squat and total calories/reps in conditioning!

*Reminder – An endurance workout is offered every Tue and Thur alongside our regular workout.  These endurance workouts typically include a longer time duration, lighter weights combined with extra running, rowing or air biking. If you do not finish them or feel they are too challenging due to total time of work, feel free to scale or adjust the time occasionally.

CFR ENDURANCE WOD – 35 MIN CAP

Buy In: 800m Run *scaled option below

20 – 16 – 12 – 8 – 4 reps/cals of…

Sumo Deadlift High pulls 75/55

Thrusters 75/55

Calorie Bike

Buy Out: 800m Run

*If injured or needed for preventative reasons, you may scale the run with the bike multiplying 3x the running distance.  Buy In/Out: 2400m Bike

 

 

 

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