The morning started out with DB. He did a quick WOD today, but don't be fooled...it can be as hard as you want it to be!! It was:
1000m Row for time
DB-4:10
Up next was Jack and I. We did "Rankel" today...a hero WOD. This one reads
"Rankel"
20 min. AMRAP
6 Deadlifts (Bodyweight)
7 Burpee Pullups
10 KBS (70lbs)
200m Run
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.
Just as we finished, some of the everyday crew as well as Jaimie, Mike, and Joanne stopped in to get their WOD's done. Jaimie and Mike brought Jen with them for a trial session and glad to say she will be back...Welcome to the gym! When they were done, Jamie and Carrie were up next. Then to top off the evening, we had the J-manator, FloJo, and newbie Sheila.
Jack- 4 rds+12 (229lb DL, 70lb KB)
Danyelle- 4 rds+19 (87lb DL, Burpee catches, 35lb KB)
Matt- 4 rds+23 (185lb DL, 44lb KB)
Terry- 4 rds+18 (199lb DL, 53lb KB)
Nadyne- 3 rds+23 (87lb DL, Burpees + ring pulls, 20lb KB)
FloJo- 4 rds+17 (80lb DL, Burpees + ring pulls, 26lb KB)
J-manator- 5 rds+3 (133lb DL, Burpee Bar touches, 35lb KB)
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| How we keep track of our rounds when our brains don't want to. Sidewalk chalk comes in handy! |
450m run
10 Burpees
12 Ring Pulls
3 rounds for time
Jaimie- 11:49
Mike- 11:51
15 KBS
10 Burpees
4 rounds for time
Jamie- 8:29 (26lb KB)
Carrie- 8:04 (20lb KB)
Joanne- 6:34 (18lb KB)
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| Straight from work...dedication?!?! |
10 KBS (15lbs)
10 Squats
3 rounds for time
Sheila- 3:52
Jen- 3:04
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| Today's board was pretty packed! |
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