Open Gym
June 7, 2013
6/7/13
“Rankel”
As many rounds as possible in 20 minutes of:
6 Deadlifts (225 lbs)
7 Burpee pull-ups
10 Kettlebell swings (2 pood)
Run 200 meters
U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, IN, assigned to 3d Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan.
He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.
June 6, 2013
6/6/13
100 hang cleans 95/65
Skill: back squat 3×3
work up to a heavy set of 3 and complete three sets at that weight
Strength WOD
Power cleans 5/3/1
75%/85%/95%
3×10 broad jumps
6/5/13
Fight gone Strongman (partner wod)
4 rounds
2min sled push
2min stone to shoulder
2min db sit up
5/31/13
20 wall ball shots
15 t2b
20 burpees
15 sdlhp
20 shoulder to overhead
round 1 2min/round 2 4min/round 3 all the way through
5/28/13
75 double unders
20 deadlift
50 double unders
10 power cleans
25 double unders
5 shoulder to overhead
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