Saturday April 12th

SATURDAY APRIL 12, 2014

RUINATION COMPETITORS
Pre-WOD

Have some fun with…
4 Sets:
2 Pig Flips or 4 Tire Flips + 5 Sledgehammer strikes
25 yard “Yoke Walk”
50 yard Sled Push (25 yard out and back)
WODs

Max Effort Squat Clean

1 rep of squat clean

EMOM X 7- 3 Clean (full), 225/135#

Every minute on the minute (for 7 min):
3 reps of clean at 225/135 lb [full]

Team Relay “Helen” + Deadlift

Male Rx

3 Rounds-[teams of 3]
1 Round of: [each team member does a round, relay style]
400m run
21 kbs 53#
12 Pull Up (chest to bar)
Then [after each person has done a round of “helen”]
25 Deadlift (315#) [as a team]

Female Rx

3 Rounds-[teams of 3]
1 Round of: [each team member does a round, relay style]
400m run
21 kbs 53/35#
12 Pull Up (chest to bar)
Then [after each person has done a round of “helen”]
25 Deadlift (225#) [as a team]
WOD Notes

In teams of 3, find a 1RM Squat Clean in 8 minutes.
Post-WOD

Skill Work-
Muscle Ups, Pistols, HSPU, Handstand Walk….

RUINATION CROSSFIT

WODs

Team “Helen” relay plus heavy dead-lifts

3 rounds of:
1 rounds of:
400 m run
21 reps of kettlebell swing at 53/35 lb
12 reps of pull-up
Then:
25 reps of deadlift at 275/185 lb [as a team]

RUINATION PUMPFIT
WODs

Intro…

with a partner for 15 minutes
partner A – runs 200 meters
partner B – rides air dyne

Primer…

3 rounds of:
20 reps of kettlebell goblet squat
30 reps of kettlebell swing
40 reps of double under

The Grind…

15 minute AMRAP of:
10 reps of deadlift at 135/95 lb
10 reps of burpee
10 reps of power clean at 135/95 lb

The Pack…

4 rounds
20 (four count) flutter kicks
20 sit up
30 sec. plank