Last week’s Locker WOD winner: Josh!
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Enjoy your holiday.   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.  Warm up:
1000M Row 3 Rounds of increasing weight Work up to your workout weight 5 KB Swings 5 Deadlifts "Rankel" Complete as many rounds as possible in 20 minutes of: 225 pound Deadlift, 6 reps 7 Burpee Pull up 10 Kettlebell Swing, 2 pood Run 200 meters Kevin K: 7+13 Tara M: 6+19 Cool Down Low Back 4 Stretches
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 Warm Up 5 Min Bike - conversational pace, but get the blood flowing, keep your sweatshirt on so you just start to break a sweat. 3 Rounds 10 Pushups 10 Box Jumps Power 5 Sets increasing weight 3x Hang Squat Clean WOD Amateur FGB 1 min Bounding Steps 10ft = 1 pt 1 min Bear-crawl 10ft = 1 pt 1 min Tuck Ups 1 min rest Cool Down 2 minute Yoga - Cobra Position 2 minute each barbell calf roll 7 Minute Upper Body Stretch Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 2 Rounds 400 Meter Run 15 Kettle Bell Swings 5/30
Amateur FGB 1 min Bounding Steps 10ft = 1 pt 1 min Bear-crawl 10ft = 1 pt 1 min Tuck Ups 1 min rest 5/31 "Memorial Day 9 - Noon" "Rankel" Complete as many rounds as possible in 20 minutes of: 225 pound Deadlift, 6 reps 7 Burpee Pull up 10 Kettlebell Swing, 2 pood Run 200 meters Kevin K: 7+13 Tara M: 6+19 6/1 10 - 1 Jerk @ 55% Floor Wiper (2 count, same bar) 6/2 "Tabata This!" Tabata Row Rest 1 minute Tabata Air Squats Rest 1 minute Tabata Pullups Rest 1 minute Tabata Pushups Rest 1 minute Tabata Situps The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories". Men’s: 69 Tate Women’s: 61 Patty Trainer: 64 women Compare to 1/20/20 6/3 Alpine 6 Rounds 45 seconds Kneeling Half Moon 45 seconds Plank Plate Slide 3 minute rest 6/4 Death by Power Clean @ 55% 1 rep first minute 2 reps second minute 3 reps third minute continue to increase 1 rep each minute until you cannot get the given reps done in the given time 6/5 In house Competition  Warm Up 5 Min Bike - conversational pace, but get the blood flowing, keep your sweatshirt on so you just start to break a sweat. Power 6 Sets (big sign post = 100M out / 100M back) 100M Sprint / 1 min rest WOD Death by empty Prowler Push x 50ft 50ft first minute (1/2 gym length) 100ft second minute (1 gym length) 150ft third minute continue to increase 50 ft each minute until you cannot get the given distance done in the given time Cool Down 10 minute stretches Hamstrings and Hip flexors Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. Row 1000 Meters 4 Rounds 15 Russian Twist 15 Goblet Squats  Hey everyone,
First, have a great weekend! Second, next Friday is Dan Kelley's House party (address will be available at the gym) Third, Saturday the 5th is gym team competition! There have been some questions, so I will try to answer all the ones we have had so far: We are not advertising out side of the gym, but if you want to bring someone in as a team mate feel free (at least one member of the team must be from the gym.) The price is $40 per team. There may or may not be a T-Shirt commemorating the event afterward (it is in progress.) The teams can be mixed sexes, but not mixed categories (scaled or RX.) If you can't be here the day of the competition, you and your partner can get your workouts done with in a 3 hour period of your choice earlier in the week. There are some people actively looking for partners, so if you want to participate but don't have a partner, talk to Kelia or Clint and they will get you in touch with someone. Clint is the odd man out. If we end up with a person who needs a partner after pairing people up, you are stuck with Clint. -C-  Warm Up 5 Min Bike - conversational pace, but get the blood flowing, keep your sweatshirt on so you just start to break a sweat. 3 Rounds 10 Pushups 10 Air Squats 10 GHD Hip Extension WOD This is a test, keep record of your weights and times for future reference. If the weights prescribed are going to take you more than 25 - 30 minutes, consider dropping the weights down 55% of your max. Regionals 14.6 50-calorie Row 50 Box Jump Over, 24 / 18 in. 50 Deadlift, 180 / 120 lb. 50 Wall Balls, 20 / 14 lb. 50 Ring Dips 50 wall-ball shots, 20 / 14 lb. 50 deadlifts, 180 / 120 lb. 50 box jump overs, 24 / 18 in. 50-calorie row Time cap: 21 minutes Men’s 320 - Gilstrap Women’s 244 - Anonymous Compare to 7/10/19 Cool Down Low Back 4 Stretches 7 Minute Upper Body Stretch Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 21-15-9 Goblet Squats Weighted Sit Ups The gym will be open from 9 - noon. I know that a lot of you want to do Murph, but consider one of the other 200+ hero workouts.
The workout of the day will be: "Rankel" Complete as many rounds as possible in 20 minutes of: 225 pound Deadlift, 6 reps 7 Burpee Pull up 10 Kettlebell Swing, 2 pood Run 200 meters Warm Up Burgener warm up - Snatch Strength 3 sets 20 weighted GHD Sit-up (don't add weight until you can do 20 slow controlled unweighted reps in a row) WOD Death by Hang Power Snatch @ 55% 1 rep first minute 2 reps second minute 3 reps third minute continue to increase 1 rep each minute until you cannot get the given reps done in the given time Cool Down upper back and trap stretches Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. Run/Walk 800 Meters 10-1 GHD Sit Ups Back Extensions    U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.  Warm Up 3 Rounds 20 Single-Unders 10 Pushups WOD This is a test, keep record of your weights and times for future reference. If the weights prescribed are going to take you more than 25 - 30 minutes, consider dropping the weights down 55% of your max. "Small" - Dwell on it! Three rounds for time of: Row 1000 meters 50 Burpees 50 Box Jumps, 24" box Run 800 meters Men’s: 36:11 Shep Women’s: 42:11 Nellie Compare to 10/18/20 Cool Down 2 minutes each barbell calf roll 7 Minute Upper Body Stretch Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 20 Minute Bike  Warm Up Row 1000M Warm up to working weight with sets of 5x Hip Bridge Extensions increasing weight each set Strength 5 sets increasing weight 3x Shoulder Press WOD Alpine 6 Rounds 90 seconds Hip Bridge Extensions @ 1/2 Back Squat 3 minute rest Cool Down 10 minute Glute Hip stretch Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 2 Rounds 500 Meter Row 15 Shoulder Press |