Thursday, November 09, 2017

2017-11-10 WOD

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, 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.

Wolverine Cycle Week 7

In honor of "Rankel"
AMRAP in 20 minutes:
...6 Deadlifts (225/155#)
...7 Burpee Pull Ups
...10 KB swings (70/53#)
...200m Run
Record rounds/reps.


COMPETITORS

Sigma Strength Protocol: Push Press
...3x5, build to daily max
...2x5+, 75% of daily max
Record daily max and load/reps of +sets.


4 rounds of tempo DB work:
...10 DB Row/arm w/ 3-0-3
...10 DB Bench w/ 3-0-3"


In honor of "Rankel"
AMRAP in 20 minutes:
...6 Deadlifts (225/155#)
...7 Burpee Pull Ups
...10 KB swings (70/53#)
...200m Run
Record rounds/reps.


EMOM in 20 minutes:
...Odd: 10 SkiErg Calories
...Even: 3 Ring Muscle Ups
Record total reps.

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