Warm Up:
5 min ruck shuffle
2 rounds:
10 lunges (slick)
10 ruck rows
10 glute bridges (slick)
30 min EMOM:
Odd Mins:
8 sandbag ground-to-overhead
Even Mins:
8 KB goblet squats
5 ruck hand release pushups
Scoring: Completed Minutes
Rx: Ruck (30/20), Kettlebell (26/18)
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6 comments
First 15 mins did in plate carrier with 80# sandbag for ground to overhead and 45# KB. Mistakes were made… remaining 15 mins dropped to 60# SB and 30# KB. That was rough
Completed not Rx. Turned into an AMRP.
Forgot my ruck but had my 60# sandbag. I did burpees instead of the ruck pushups.
Completed all 15 rounds.
15# vest, 30# ruck, 60# bag
I completed 12 rounds. On the 13th round my lower back said “no sir” and I called it.
I also did the manion wod.
Complete 57:46
30# Ruck and 80# SB for all 7 rounds.