MASTER
 
 

The Last Nightmare Before Christmas WOD

By Vice City Ruckers (other events)

Saturday, December 23 2023 8:00 AM 11:00 PM EST
 
ABOUT ABOUT

Join us for round 2 of the Nightmare WOD. This is for those who missed last week or wants to get in a final workout before Christmas. This time in Miami.   

Start Point: Parking lot next to Track
Tropical Park, 7900 SW 40th St, Miami, FL 33155
https://goo.gl/maps/V7GYm3itG1Ad8xLh8
START: 8AM - Meet at the stadium parking lot closest to 40th Street. 

We will only be doing the GORUCK version. 

“Jack Skellington”

Expert/Rx: Ruck (30#/20#) for all movements except burpees Burpees (slick/unweighted)

Scaled: slick/unweighted for entire wod

BUY IN: 1 mile run/shuffle
50 burpees
50 sit ups
50 push-ups
50 air squats
50 4ct mountain climbers
50 4ct jumping jacks
50 4ct flutter kicks

Lock, Shock, and Barrel”

Expert/Rx: Sandbag (60#/40#) & Ruck (30#/20#) for all movements except Russian Twist & Leg Raises use ruck only (30#/20#)

Scaled: Ruck only for entire wod (30#/20#)

10 man makers
50 plank ruck pull through
400m ruck
10 man makers
50 ruck pressed leg lifts
400m ruck
10 man makers
50 ruck twists (2 ct)


What to bring:
—Your rucksack (GORUCK Rucker or GR1 - always a good bet)
An appropriate amount of weight for said rucksack (a good rule of thumb is 20# if you weigh under 150, 30# if you weigh over 150)
—Water
—Gloves 
—Electrolytes
—Friends