Saturday

“Rankel”

Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters

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.

Tuesday

Warm up
3 minutes of double under practice
OR
3 x 50 double unders in a row
20 circles
20 sec quad stretch
20 sec pigeon stretch
10 worlds greatest
1 minute scap. roll out

Skill
Tabtata- For quality, make them perfect
Hollow rock
Rest 1 minute
Superman

WOD
3 x minute stations for reps
-Push ups
-Box Jump
-Sit ups
1 Minute rest

Monday

Clean & Jerk – 60% x (2+1), 70% x (2+1), 80% x (2+1), 85% x (2+1)
Push Press – 60%x4, 65%x4, 70% x 2 x 2

Skill-
EMOM 5- T2B
Time to practice, work on getting them in a row.

AMRAP 5
5 Thrusters (95/65)
5 Pull ups

Friday

Partner WOD
AMRAP 20
3 HSPU
5 Box Jumps (24/30)
1 length bear crawl

1 person working at a time *Partner that is not working has a 30 sec plank immediately after the round*

Wednesday

SWOD
Bench Press 4×5 Increase each round
Superset
Dips 5 x 5
This is your time to WORK ON YOUR DIPS do them strict or with little resistance, remember full range of motion is extremely important have a partner watch you. *advanced athletes weighted

WOD
5 rounds
20 push ups
50 double unders