21-15-9 reps for time:
Kettlebell Swings (50lb/35lb)
Post time to Members area. Compare to 01/07/19.
Ruck of Cards #1
Standard Deck of Cards
Numbered cards = # of reps
Face cards = 10 reps
Aces = 11 reps
Hearts: Ruck Push-ups
Clubs: 4-count flutter kicks with OH ruck hold
Diamonds: Ruck Squats
Spades: Ruck curls
Jokers: 800m Ruck
How it works: This will be done as a group. Cards are drawn one by one and the corresponding exercises performed. After all team members have completed the reps, we draw the next card. All exercises, as prescribed, will be performed with a ruck, however we are able to scale the exercises to fit ability and limitations, so everyone can participate. Note that we can also scale up, for instance, substituting sand bag curls or squats if your ruck is too light.
Scale examples: knee pushups, squats without a ruck, etc.
PLEASE NOTE: Due to the potential for adverse weather, we will be doing the bulk of this workout indoors. We will venture outside for the 800m rucks. Please dress accordingly. Don't forget to bring your weighted ruck and water.
Check out TORCH Ruck on Facebook. #TORCHRuckC2F2 @TORCHRuckC2F2 @TORCHRUCKBLUELINESTRONG