“Ripped Fuel”

Partner WOD

Staggered Start:

Sprint from Fire Hydrant to Ropes (110m)
3 Rope Ascents each (both athletes must climb the ropes 3 times (sub with 5 burpee pull-ups per ascent)
Run to the Wall (25m)
10 Sandbag Throws and Follow (Each team must throw a sandbag over the wall and both members follow over the wall the sandbag 10 times) (70)(50)


100 Burpees and 20 Muscle-ups (3PU/3RD) broken up as necessary both may work at the same time.


  Food pyramid 2

•Lean Meats
•Nuts, walnuts, Brazil nuts, macadamia, almond.
•Low Glycemic Fruits (eg. Berries- strawberries, blueberries, raspberries etc.)

Meal Portion and Timing:
•Balanced Meal: double Protein, 1/2 Carb and 3X the Fat
•Eat a balanced meal within an hour of waking up and every 3-4 hours after that without allowing 6 or more hours pass without eating.
•Remember Breakfast really is the MOST important meal of the day… do NOT skip it.

14 Responses to ““Ripped Fuel””

  1. Julia

    25+ with Lauren! Thanks for the help with wall Lauren!
    I got all 3 rope climbs today! 🙂

  2. April

    Thank you Sharon..the wall is harder than I expected.
    Good job everyone!

  3. RayRay

    It’s official… Sharon and I are engaged!
    For those that found out on Facebook…sorry for the delay. I had some family out of town that I wanted to tell before she announced it online.
    We’re planning on having a very small wedding in April but we’ll have a get together with our ACF family too.

  4. RayRay

    19:00 with Ian and Playboy
    Good times this morning. Had fun jumping over the wall

  5. Lauren

    Great working with you Julia! Good job on the rope climbs. Got really tough in the middle of those burpees. I think we both did rather well on the wall.
    Congrats Ray and Sharon!!

  6. April

    Congratulations to you, Ray & Sharon…that’s great news.

  7. Julia

    Congrats Ray and Sharon!
    Hope you iced your eye Juan! That was funny Playboy!