RANKEL As Many Rounds as Possible (AMRAP) in 20 minutes 6 Deadlifts (225 lbs) 7 Burpee Pull-Ups 10 Kettlebell Swings (2/1.5) 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
WOD 4 Rounds for time: Run 400m Lunge 100m Post times to Comments 108 LT’s on a one way trip! Next stop Ranger School!
Floor Press 5-5-5 then Complete 5 Rounds for time: 185/135 lb Push Press – 5 Reps 20 meter KB Carry 70/53 Rest 60 seconds 185/135 lb Hang Power Clean – 5 Reps Plyo Push Ups – 10 Reps Rest 30 seconds *Plyo pushups should be performed by dynamically alternating hands on a 45 lb bumper
Front Squat 3-3-3-3-3 21-15-9: Front Squat Box Jump C2B Pull Up
500m Row Max Effort 500m Row then “Midline Madness” 3 Rounds: 20 Abmat Sit-Ups 30 Hip Extensions 40 Flutter Kicks 50 PVC Pipe Good Mornings 60 Second Plank Hold Post Scores to Comments. The Athletes!!
