4 rounds:
Run 200M
5 Ring Rows
5 Knees to Elbows
Pre-WOD Mobility:
5 x inchworms
Banded elbow distraction (2 min each side)
AMRAP in 30 minutes:
Run 800M
2 Rope Climbs (Rx+: legless, starting from seated)
Calf smash (2 min each side)
Forearm smash (2 min each side)
Run 400M
3 rounds:
10 Jumping Lunges
10 Wallballs
Pre-WOD Mobility:
Super front rack (2 min each side)
T-spine smash (anchor)(3 min)
T-spine rake/roll (3 min)
Triceps smash (2 min each side)
20-Minute AMRAP of:
6 Deadlifts, 225#
7 Burpee Pull-ups
10 Kettlebell Swings, 70#
200m Run
In honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, was killed on June 7, 2010
To learn more about Rankel click here
Thunderstruck!!
Thunderstruck!!
5 rounds, each for time:
9 cal Bike
12 cal Row
15 Burpees
Rest 2 minutes in between rounds
2 rounds of:
Run 200M
2 Turkish get-ups, right arm
2 Turkish get-ups, left arm
4 Pull-ups
6 Push-ups
8 Hollow rocks
8 Squats
Press Press 10-10, superset with Toes-to-bar 7-7
For time:
2 rounds of
– Run 400M
– 15 Push Press, 95/65 lbs
– 12 Toes-to-bar
Rest 5 minutes
2 rounds of
– Run 400M
– 15 Push Press, 95/65 lbs
– 12 Toes-to-bar
2 rounds of:
50 Double-unders or Singles
10 GHD Hip/Back Extensions
5 Ring Muscle-up drills
Burgener Warmup
Squat Snatch ramp-up in the format of 10-3-3-1-1
Pre-WOD mobility:
T-spine smash (anchor) (3 min)
Trap scrub (2 min each side)
9-7-5
Muscle-ups
Snatch, 135#/95#
Forearm smash (2 min each side)
Lat smash (2 min each side)
Run 400M
3 rounds of:
8 KB Deadlift
8 Russian KB Swing
8 Goblet Squats
Pre-WOD mobility:
MBOD (2 min each side)
Couch stretch (2 min each side)9
Seated hamstring stretch (4 min)
Glute smash (2 min each side)
3 rounds:
Run 200M
25M Bear Crawl
15-second L-sit Hang on bar
Pre-WOD mobility:
Banded bully (2 min each side)
3 x cobra stretch (20 sec hold)
5 rounds for time:
15 Ring Rows
15 Ring Push-ups (Rx: rings 6″ from floor)
15 Wallball Sit-ups
Athletes must adjust their own ring heights during the workout. Coordination under duress!
Psoas smash (2 min each side)
Barbell shoulder shear (2 min each side)
2 Rounds
25 Handstand Push-ups
20 Deadlifts 135/95
15 OH Squats 135/95
10 Burpee box jump overs
800m Run
3 rounds not for time of:
1 min of Rowing
12 Lunges
6 GHD Hip Extensions
6 V-ups
6 Handstand Shoulder Taps
4 Turkish Get-ups
Pre-WOD Mobility:
Trap scrub (2 min each side)
5 x upward to downward dog (10 sec each position)
5 rounds for time:
25M DB Lunge (2x 50/35 lbs DBs)
20-sec L-sit (accumulate)
15M Handstand Walk
First rib smash (weighted barbell on rig) (2 min each side)
T-spine rake/roll (4 min)
