Ruff & Tuff IV Supporting Love-A-Bull Austin

WOD 2 RX

All Bark, No Bite

12 min EMOM with each partner working every other minute. 

Buy-in each minute with 10 toes-to-bar. Then in remaining time, complete as many front squats as possible. 

RX: 95/135, toes-to-bar

At 3, 2, 1…go, partner A will buy-in with 10 toes-to-bar and then whatever time is left in that minute, will complete as many front squats as possible while partner B is resting. 

At the start of the next minute, partner B will buy-in with 10 toes-to-bar and then whatever time is left in that minute, will complete as many front squats as possible while partner A is resting. 

You will continue in this same format for 12 minutes total, rotating every other minute (6 min each). Score is total front squats between you and your partner.

WOD 2 SCALED 

All Bark, No Bite

12 min EMOM with each partner working every other minute. 

Buy-in each minute with 10 hanging straight leg raises. Then in remaining time, complete as many front squats as possible. 

Scaled: 65/95, hanging straight leg raises 

At 3, 2, 1…go, partner A will buy-in with 10 hanging straight leg raises and then whatever time is left in that minute, will complete as many front squats as possible while partner B is resting. 

At the start of the next minute, partner B will buy-in with 10 hanging straight leg raises and then whatever time is left in that minute, will complete as many front squats as possible while partner A is resting. 

Hanging straight leg raises can be kipping or strict, toes must finish above hips https://www.youtube.com/watch?v=HqSVbEab4jk

You will continue in this same format for 12 minutes total, rotating every other minute (6 min each). Score is total front squats between you and your partner.

WOD 1 RX 

Dog Tired

50 Wallballs (while partner holds 2 dumbbells overhead)

40 Box jump overs (while partner bear hugs dball)

30 25ft shuttle sprints

40 Box jump overs (while partner bear hugs dball)

50 Wallballs (while partner holds 2 dumbbells overhead)

RX: 14/20 wallball, 35/50 dumbbells, 60/80 dball

Flow: 

At 3, 2, 1…go both partners will run to the wallball wall. 

One partner will be holding 2 dumbbells overhead in a fully locked out position while other partner chips away at the wallballs. 

You can switch at any time. 

Partner must be in an overhead hold with the 2 dumbbells in order for wallball reps to count. 

Once 50 wallballs are complete, partners will run to the box. 

One partner will grab the dball and hold in a bear hug position while other partner chips away at the box jump overs. 

You can switch at any time. 

Partner must be holding dball in a bear hug position in order for the box jump overs to count. Both feet must touch the top of the box.

Once 40 box jump overs are complete, both partners will run to the starting line for their shuttle sprints. 

When completing shuttle runs, both feet must pass and clear the tape line and athlete must touch the tape line with their hand. 

You can switch anytime, but you must touch the tape line first with your hand to complete the rep, then tag your partner and then it is their turn. Each length of the shuttle sprint distance is 25ft. (Every 25ft = 1 rep) 

You will then repeat the 40 box jump overs and the 50 wallballs with the same standards. 

Score is total time. 12 min cap. 

WOD 1 SCALED 

Dog Tired

50 Wallballs (while partner holds 2 dumbbells overhead)

40 Box step overs (while partner bear hugs dball)

30 25ft shuttle sprints

40 Box step overs (while partner bear hugs dball)

50 Wallballs (while partner holds 2 dumbbells overhead)

Scaled: 10/14 wallball, 20/30 dumbbells, 40/60 dball, box step-overs

Flow: 

At 3, 2, 1…go both partners will run to the wallball wall. 

One partner will be holding 2 dumbbells overhead in a fully locked out position while other partner chips away at the wallballs. 

You can switch at any time. 

Partner must be in an overhead hold with the 2 dumbbells in order for wallball reps to count. 

Once 50 wallballs are complete, partners will run to the box. 

One partner will grab the dball and hold in a bear hug position while other partner chips away at the box step overs. 

You can switch at any time. 

Partner must be holding dball in a bear hug position in order for the box step overs to count. Both feet must touch the top of the box.

Once 40 box step overs are complete, both partners will run to the starting line for their shuttle sprints. 

When completing shuttle runs, both feet must pass and clear the tape line and athlete must touch the tape line with their hand. 

You can switch anytime, but you must touch the tape line first with your hand to complete the rep, then tag your partner and then it is their turn. Each length of the shuttle sprint distance is 25ft. (Every 25ft = 1 rep) 

You will then repeat the 40 box step overs and the 50 wallballs with the same standards. 

Score is total time. 12 min cap. 

WOD 3 RX

Welcome to the Bark Side

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Synchro deadlifts

Synchro hang power cleans

Synchro lateral burpees

RX: 95/135

At 3, 2, 1…go, athletes will run to their barbells which will be facing each other and begin their 10 synchro deadlifts. Once complete, they will begin their 10 synchro hang power cleans then upon completion they will begin their 10 synchro lateral burpees. You will continue this for the 9, 8, 7…2, 1 rep scheme. 

Deadlift synchronization is when both athletes are standing tall with full extension at the same time.

Hang power clean synchronization is when both athletes are standing in the front rack position at the same time. 

Lateral burpee synchronization is when both athlete’s chest are touching the floor at the same time. 

For the synchronized lateral burpees, both athletes must be on the same side of their bar. This means that one person will have to step over their bar at the beginning of each round prior to starting the burpees. 

RX synchro lateral burpees: athletes must jump back and forwards in the burpee and jump over their barbell with a two foot take-off.

Score is total time. 13 min cap. 

WOD 3 SCALED

Welcome to the Bark Side

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Synchro deadlifts

Synchro hang power cleans

Synchro lateral burpees

Scaled: 65/95

At 3, 2, 1…go, athletes will run to their barbells which will be facing each other and begin their 10 synchro deadlifts. Once complete, they will begin their 10 synchro hang power cleans then upon completion they will begin their 10 synchro lateral burpees. You will continue this for the 9, 8, 7…2, 1 rep scheme. 

Deadlift synchronization is when both athletes are standing tall with full extension at the same time.

Hang power clean synchronization is when both athletes are standing in the front rack position at the same time. 

Lateral burpee synchronization is when both athlete’s chest are touching the floor at the same time. 

For the synchronized lateral burpees, both athletes must be on the same side of their bar. This means that one person will have to step over their bar at the beginning of each round prior to starting the burpees. 

Scaled synchro lateral burpees: athletes can step back and forwards in the burpee and step over their barbell.

Score is total time. 13 min cap.