GORUCK Tough

 

GORUCK Tough is a physically grueling team event that lasts anywhere from 10 to 12 hours and covers 15 to 20 miles. Participants must carry weighted backpacks—aka rucksacks—loaded with 20 or 30 lb., depending on the weight of the participant. The challenge leaders emphasize team focus throughout the challenge, and the event should never be mistaken for a simple race.

WOD:Friday(5MAY15)

WODtimes:
5am, 6am, 9am, noon, 4:30pm, 5:30pm

Open gym: 6:30pm-8pm

WOD:
Work up to a 3RM split jerk
Rest 2mins
3 split jerks @ 95%of 3RM

Every 90secs for 15rounds-
round 1- 5 strict pull ups AHAP
round 2- 3 back squats @90% of 3RM
round 3- 3 push press @90-95% of 3RM

10min AMRAP
60 Burpees Jumping over the Overhead Squat Bar
30 Overhead Squats 95/135
10 Muscle-ups*
*scaled-20 ring dips/box dips/ push ups

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Coach Liz’s B-Day WOD: Saturday(14FEB15)

Attention!!! There will be no Oly class this Sunday as Tamara and Jared are competing in the Aurora Sports Festival. There will still be a Hero WOD at 11am.

Team WOD:11am

Coach Liz’s B-Day WOD
Teams of 2:
-split reps as needed-
100 partner med ball sit ups 14/20
35 partner wall balls 14/20 (2=1,70reps)
35 handstand push ups
35 deadlifts 185/275*
35 dips
35 front squats 115/175*
35 kettlebell swings 53/70
35 partner burpees (2=1, 70reps)
35 push press 95/135*
35 overhead lunges (stationary) 65/95*
35 partner wall balls 14/20 (2=1,70reps)
100 partner med ball sit ups 14/20

*one bar for everybody. All bars are taken from the floor and can be passed between partners

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WOD:Monday(19JAN15)

Squat-Meme

On the minute
Hang clean + Front Squat + Split Jerk
2×60%
2×65%
1×70%
Every 90secs
1×75%
2×1@80%
1×85%
(Percentage of C&J)

On the minute every minute for 5mins
@65-70% of clean
1 hang clean+2 sec pause FS + double bounce FS + Front Squat

Tabata-
20secs on 10 secs off
8 round of each
Pull ups
Burpees
*record total reps of each*

Extra Credit
Unbroken doubleunders
50-40-30-20-10
Scaling: broken up, 5min AMRAP/practice

Extra Credit Oly
5 rounds
5 clean grip RDLs (AHAP)
5 barbell bent over rows (AHAP)