9.24.16 “Rankel”

September 23, 2016

Derek is just another one of our athletes that puts in hard work each and every WOD and his improvements really show!!!


FITNESS & LIFESTYLE

“Rankel”
AMRAP 20
6 Burpee Pull ups
7 Deadlifts (225,155)
10 KB Swings (70,53)
200m Run
 

We Love Running!!!!!!
 

EXTRA CREDIT

(below is only extra credit if you need work in these areas)
CORE
100 weighted situps
 
ENDURANCE
Choose ONE of the following sports:
(Th-F-Sa)
Choose one Sport:
Row – Run – AirDyne
10 Rounds
:40 Seconds Sprint :20 Seconds Rest
 
OLY
A) Every :90 seconds for 7 sets
1 Rep Squat snatch – max effort
B) Every :90 seconds for 7 sets
3 Rep Snatch Pulls – max effort
 
 
PERFORMANCE & SPORT
A. OLY
1) Every :90 seconds for 7 sets
1 Rep Squat snatch – max effort
2) Every :90 seconds for 7 sets
3 Rep Snatch Pulls – max effort

B. METCON
“Rankel”

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