TORCH Ruck Club PT Ruck, March 3rd, 2019.

TORCH Ruck Club PT Ruck, March 3rd, 2019.

Did you miss yesterday’s first PT Ruck event for the TORCH Ruck Club of CrossFit Frederick? No worries, we have events planned out for the next couple of months. Our next event is offsite at ThorpeWood on March 17th and after that, we have our PT Ruck event in-house on March 31st. Check us out on Facebook.

TODAY’S W.O.D:

A. AMRAP in 6 minutes of:
5 Hang Dumbbell Clusters (LTBD)
10 Star Jumps
Rest 1 minute, then...

AMRAP in 6 minutes of:
20 Double Unders
10 Air Squats
Rest 1 minute, then...

AMRAP in 6 minutes of:
5 Dumbbell Man Makers (LTBD)
10 Box Jumps (24'/20')
Rest 1 minute, then...

AMRAP in 6 minutes of:
5 Toes to Bar
10 Push-ups

Post total reps to Members area. Compare to 06/20/17. “AMRAP” = as many reps as possible.

TODAY’S STRENGTH TRAINING:

“Legs and Glutes #2”
1) Back Squats x 3 bottom quarter + 3 full range for loads and range of motion. Slow and controlled. 5 sets. 3-minute rests.
2) 10 sets of 10 reps:
Cossack Squats w/load (LTBD)
Hip Thrusts w/load (LTBD)
Reverse Hyperextensions, no load

Post loads to Members area. Compare to 01/18/19.

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