Warm-Up:
2:00 Bike (incvrease every :30)
:30 Kneeling Butt to Heel
30 Pogo Hops
20 Plank to Down Dog Alt Toes Touches
10 Kips
Strength:
A. Push Press 3 sets to find tough 5 reps
B, Clean Grip Deadlift 3030l 4x4 at 90-100% Clean
A. Push Press 3 sets to find tough 5 reps
B, Clean Grip Deadlift 3030l 4x4 at 90-100% Clean
MetCon:
“RANKEL”
“RANKEL”
AMRAP in 20 minutes
6 Deadlifts (225/155 lb)
7 Burpee Pull-Ups
10 Kettlebell Swings (2/1.5 pood)
200 meter Run
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.
The "Rankel" Hero WOD was first posted on crossfit.com as the workout of the day for Friday, January 7, 2011 (110107).
No comments:
Post a Comment