Hero WOD “Rankel”

Sep 15th, 2018

Category: CrossFit

Hero WOD “Rankel”

Partner Stretch

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
2 rounds of
10 Russian Swings into
10 American Swings
5 burpees Negative Pull Ups

2 Rounds
10 Push up and over the kb with on hand on kb
10 each side SA opposite leg lunge and reach to foot (complete with neutral spine and chest proud)
10 weighted Kb sit ups right into 10 weighted kb sit ups to press
10 kneeling rev cross chops each side (low to high)

Mobility
Hamstring

Hero WOD
“Rankel”
20 Minute AMRAP
6 Deadlifts (225/155)
7 Burpee pull-ups
10 Kettlebell swings (2,1.5)
200m sprint

Level 2 – (185,115); (1.5,1)
Level 1 – (135,75); (1, 0.75)

Comments/Scores from 9/21/17
Comments/Scores from 12/6/14
Comments/Scores from 4/16/13

DISCUSSION 2 Comments

  1. Trevor 09/15/2018 at 4:45 pm

    Back Squat 5’s
    155/185/205/225/225/225/225/225

    EMOM15
    1. 3 Power Cleans (185#)
    2. 10 Strict Ring Dips
    3. 10 Strict Pull Ups

  2. Campbell 09/15/2018 at 11:34 am

    7+23 Rx (PR)