Monday Workout: Veteran’s Day “Rankel”

American-Flag_shutterstock_52044700 We will be doing the Hero WOD “Rankel” today in honor of our veterans.

“Rankel”

Complete as many rounds as possible in 20 minutes of:

  • Deadlift (225/155) x 6
  • Burpee pull-up x 7
  • Kettlebell Swing (70/53) x 10
  • Run x 200 meters

Scale weights and movements appropriately!

HeroJohnRankel
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.

Events and Announcements

Yoga

Mark your calendars, because we will be hosting another Yoga class in November with Kelly Zimmerman!

  • Vinyasa Yoga: November 17 (Sunday) at 2pm

Free for members and $5 for non-members if you want to bring a friend or two!

21 thoughts on “Monday Workout: Veteran’s Day “Rankel”

  1. WOD: RX (+12#vest) 6 rds +23+100M

  2. C’ville Burn:
    In 20 min :
    Row 500m
    Then 21, 15, 9
    Air Squats
    KB Swings @ 45#
    Push Ups
    Then Row 350m
    Then AMRAP in remaining time:
    Weighted Lunges x10 @ 21#
    Ring Rows x 5
    Row 250m

    Total: 4 rnds + 200m Row

  3. Did the C-Ville Burn today. Long time no gym! This is gonna hurt tomorrow. Got almost 5 rounds.

  4. In the Walden Garage Gym

    7+6 DLs

    Salute to Rankel, and all of the other veterans out there!

  5. 6 + 3 53# Russian

  6. 5 + 14 (155# DL, 53# American swings)

  7. 5 + 23 (85# DL, 25 American)

  8. 6 rounds (few seconds over 20 min) rest rx

  9. 6 rds + 175m (53# kb)

  10. 5+10 (155# dl, 53# kb-russian swing)

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