Patch - Nightmare WOD
by GORUCK
$5.00
<p style="text-align: center;"><em>“There’s children throwing snowballs, instead of throwing heads, they’re busy building toys and absolutely no one’s dead.” </em></p> <p style="text-align: center;"><em>— Jack Skellington</em></p> <p>The Nightmare WOD Before Christmas is a GORUCK community tradition continued by Chris Strasser of <a href="https://www.instagram.com/vicecityruckers/?hl=en">Vice City Ruckers</a> as an annual fundraiser and way to spend time with his Ruck Club around the holidays. Chris gave us permission to share a version of this spirited workout of the day with GORUCK Nation and Tribe. The patch will be available on December 1 and we invite you to collectively do this 2-part WOD on December 2 and 9. That said, you can plan your club’s Nightmare WOD any time this month.</p> <p><strong>Day 1 (Saturday, Dec 2): “Jack Skellington” </strong></p> <p>Expert/Rx: Ruck (30#/20#) for all movements except burpees Burpees (slick/unweighted)</p> <p>Scaled: slick/unweighted for entire wod</p> <ul> <li>BUY IN: 1 mile run/shuffle</li> <li>50 burpees</li> <li>50 sit ups</li> <li>50 push-ups</li> <li>50 air squats</li> <li>50 4ct mountain climbers</li> <li>50 4ct jumping jacks</li> <li>50 4ct flutter kicks</li> </ul> <p><strong>Day 2 (Sunday, Dec 9): “Lock, Shock, and Barrel” </strong></p> <p>Expert/Rx: Sandbag (60#/40#) & Ruck (30#/20#) for all movements except Russian Twist & Leg Raises use ruck only (30#/20#)</p> <p>Scaled: Ruck only for entire wod (30#/20#) </p> <ul> <li>10 man makers </li> <li>50 plank ruck pull through </li> <li>400m ruck </li> <li>10 man makers</li> <li>50 ruck pressed leg lifts </li> <li>400m ruck </li> <li>10 man makers </li> <li>50 ruck twists (2 ct) </li> </ul>