Warm Up: – 2 min squats
2 min mtn climbers
2 min situps
2 min single unders
WOD: – Partner “Gut-check”
50 twisty toss situps
50 T2B
50 Wall balls
50 walking lunges
50 jumping pullups
50 box jumps
Competition Team
Warm Up: – 1/2 “Angie”
Skills: – DU practice – 12 min
OTBox burpees
Strength: – 50m partner carries
WOD: – 2013 Ruckus WOD # 1
Complete the prescribed repetitions of each exercise before
moving on to the next exercise in the prescribed order:
Team Buy-In = Burpees (Scaled35)
1. 40 Kettlebell swings (Scaled 35/20)
2. 30 SDHP (Scaled 65/45)
3. 20 Slam balls (Scaled 20/15)
4. 10 Ground-to-Overhead (Scaled 95/65)
Team Cash Out = 50m bear crawl
* All team members are to begin with burpees at the same time, but each member must have completed their individual burpees before the team can move on
* The middle four drills (1-4) are then performed with each team member at a different station. They rotate in the order listed and only move on once all four athletes have completed each of the drills.
* Each team member then bear crawls 50m to finish. Time stops when last team member has crossed finish line.
