“Rankel”

Apr 16th, 2013

Category: Competitor

“Rankel”

Burnt Toast in action

Burnt Toast in action

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 (10 minutes)
30 kettlebell swings
10 arm-bar stretches (5 each arm)- video
10 alternating turkish get-ups
30 goblet squats

Strength (25 minutes)
1. High Bar Back Squat
3-3-3-3-3
2. Bent over Row
5-5-5-5
Rest 1 minute between each set. Alternate between the 2 movements.

BO-Row video

WOD
“Rankel”
20 minute AMRAP
6 Deadlifts (225,155)
7 Burpee pull-ups
10 Kettlebell swings, (2,1.5)
Run 200 meters

DISCUSSION 32 Comments

  1. Gambee 04/17/2013 at 3:09 pm

    Squat: 275 (295×2)
    Row: 225
    WOD: 6 +13

  2. Gambee 04/17/2013 at 3:09 pm

    Squat: 275 (295×2)
    Row: 225
    WOD: 6 +13

  3. Bish 04/17/2013 at 1:12 pm

    Back squats up to 365
    rows 185

    3×15 HSPU’s (34 sec, 27 sec, 24 sec)

    3RFT: 15 deads (315) & 15 burpee pull ups: 7:59

    Partner sled with Hyatt

  4. Bish 04/17/2013 at 1:12 pm

    Back squats up to 365
    rows 185

    3×15 HSPU’s (34 sec, 27 sec, 24 sec)

    3RFT: 15 deads (315) & 15 burpee pull ups: 7:59

    Partner sled with Hyatt

  5. Julie Arthur 04/17/2013 at 12:10 pm

    Back squat 165×3
    Bent over row up to 105

    15hspu x 3: :23 :26 :19

    3rds 15 [email protected] 15burpee pull-up. Somewhere around 14:00 I think

  6. Julie Arthur 04/17/2013 at 12:10 pm

    Back squat 165×3
    Bent over row up to 105

    15hspu x 3: :23 :26 :19

    3rds 15 [email protected] 15burpee pull-up. Somewhere around 14:00 I think

  7. Mullins 04/17/2013 at 1:27 am

    Squat: Up to 315
    Row: Up to 165
    WOD: 7+8

  8. Mullins 04/17/2013 at 1:27 am

    Squat: Up to 315
    Row: Up to 165
    WOD: 7+8

  9. Andrea 04/17/2013 at 1:26 am

    3×15 hspu 2min rest: 35, 38, 1:09

    3x 15 deadlifts @225 + 15 burpee pu= 9:55

    10x 50m prowler pushes… Killer

  10. Andrea 04/17/2013 at 1:26 am

    3×15 hspu 2min rest: 35, 38, 1:09

    3x 15 deadlifts @225 + 15 burpee pu= 9:55

    10x 50m prowler pushes… Killer

  11. rios 04/17/2013 at 12:15 am

    Warmup: done (sorta, I’m new to Turkish getups)
    HBBS: 245# x 3
    Row: 155x 5
    Wod: just shy of 5 RDS (25 meters)

  12. rios 04/17/2013 at 12:15 am

    Warmup: done (sorta, I’m new to Turkish getups)
    HBBS: 245# x 3
    Row: 155x 5
    Wod: just shy of 5 RDS (25 meters)

  13. McGuire 04/16/2013 at 9:05 pm

    Squat: [email protected] [email protected]
    Row: 185#
    WOD: 6+23, Didn’t finish the run, ran out of time.

  14. McGuire 04/16/2013 at 9:05 pm

    Squat: [email protected] [email protected]
    Row: 185#
    WOD: 6+23, Didn’t finish the run, ran out of time.

  15. Will 04/16/2013 at 6:00 pm

    My office is part of the crime scene perimeter, so sadly it was closed today. I went to the 12PM class and getting to the gym was a great way to get my mind of things. As I’m sure many others were, I was hanging out no more than 3 blocks away when it happened, so it sure hit close to home. Certainly makes you realize nothing, including life, can ever be taken for granted.

    Congrats also to Jim on the finish. Glad you managed to stay safe.

    Warm-up: done w/1.5 pood
    HBBS: 295#
    Row: 165# – should have and could have gone much heavier here but haven’t done these in a really long time so took it easy
    WOD: 7 rounds Rx

  16. Will 04/16/2013 at 6:00 pm

    My office is part of the crime scene perimeter, so sadly it was closed today. I went to the 12PM class and getting to the gym was a great way to get my mind of things. As I’m sure many others were, I was hanging out no more than 3 blocks away when it happened, so it sure hit close to home. Certainly makes you realize nothing, including life, can ever be taken for granted.

    Congrats also to Jim on the finish. Glad you managed to stay safe.

    Warm-up: done w/1.5 pood
    HBBS: 295#
    Row: 165# – should have and could have gone much heavier here but haven’t done these in a really long time so took it easy
    WOD: 7 rounds Rx

  17. Petra 04/16/2013 at 5:55 pm

    Warm Up: Done
    Squats: 155
    Row: 100
    WOD: 7 even

  18. Petra 04/16/2013 at 5:55 pm

    Warm Up: Done
    Squats: 155
    Row: 100
    WOD: 7 even

  19. Schurko 04/16/2013 at 5:33 pm

    Warm-up: done
    Squats: up to 345#
    Row: up to 205#
    WOD: 6 + ~100m left the gym with :45 sec left.

    After a day like yesterday, make sure you let your loved ones know how much they mean to you and how important they are in your life. Life, as we unfortunately saw, is too fragile not to…

  20. Schurko 04/16/2013 at 5:33 pm

    Warm-up: done
    Squats: up to 345#
    Row: up to 205#
    WOD: 6 + ~100m left the gym with :45 sec left.

    After a day like yesterday, make sure you let your loved ones know how much they mean to you and how important they are in your life. Life, as we unfortunately saw, is too fragile not to…

  21. Wheeler 04/16/2013 at 2:43 pm

    Warm Up: check
    Squats: 185
    Row: 105
    WOD: 5+13

  22. Wheeler 04/16/2013 at 2:43 pm

    Warm Up: check
    Squats: 185
    Row: 105
    WOD: 5+13

  23. dudley 04/16/2013 at 2:06 pm

    typical jim being lazy showing up at 530am after running 26.2 miles.
    HBBS-240×2, row-140
    6 + ~175M on seventh round. took too long to pick up KB on last couple rounds

  24. dudley 04/16/2013 at 2:06 pm

    typical jim being lazy showing up at 530am after running 26.2 miles.
    HBBS-240×2, row-140
    6 + ~175M on seventh round. took too long to pick up KB on last couple rounds

  25. gillian 04/16/2013 at 1:50 pm

    warm up: done
    strength:
    HBBS: 165
    Row: 100
    Wod: 6+13

  26. gillian 04/16/2013 at 1:50 pm

    warm up: done
    strength:
    HBBS: 165
    Row: 100
    Wod: 6+13

  27. Kenny "F'n" Powers 04/16/2013 at 1:48 pm

    Jim-bo, you are the man. Great work yesterday and extremely happy that you and your family were not injured in yesterday’s tragic event.

    did the warm up
    strength: worked with Dudley. 240 HBS, 140 BOrow
    WOD: 7 rounds rx. was trying to catch Alec but fell short

    That was wicked easy….nope.

  28. Kenny "F'n" Powers 04/16/2013 at 1:48 pm

    Jim-bo, you are the man. Great work yesterday and extremely happy that you and your family were not injured in yesterday’s tragic event.

    did the warm up
    strength: worked with Dudley. 240 HBS, 140 BOrow
    WOD: 7 rounds rx. was trying to catch Alec but fell short

    That was wicked easy….nope.

  29. JWhite 04/16/2013 at 12:27 pm

    Stretch and roll, stretch and roll and stretch and roll a little more. Some M-Up work w/ Alden so I didn’t feel like a complete bum after watching everybody workout.

    More importantly, just wanted to say thank you to all the people from Southie who sent me messages (literally within minutes of it happening) to see if I was ok and out of there, greatly appreciated. Luckily I had finished and was walking to my car on Huntington Ave when everything happened, so I was fine. A horrible end to what should have been such a great and wonderful day for so many people. Thoughts and prayers go out to everyone affected.

  30. JWhite 04/16/2013 at 12:27 pm

    Stretch and roll, stretch and roll and stretch and roll a little more. Some M-Up work w/ Alden so I didn’t feel like a complete bum after watching everybody workout.

    More importantly, just wanted to say thank you to all the people from Southie who sent me messages (literally within minutes of it happening) to see if I was ok and out of there, greatly appreciated. Luckily I had finished and was walking to my car on Huntington Ave when everything happened, so I was fine. A horrible end to what should have been such a great and wonderful day for so many people. Thoughts and prayers go out to everyone affected.