Friday, 11 November 2016

sgt-john-k-rankel-mp-crossfit-tulsa

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, IN, assigned to 3d Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan.

Happy Veteran’s Day.

Please pray for all of our troops that may be in harm’s way

 

Conditioning:

Hero WOD

“Rankel”

Complete as many rounds and reps as possible in 20 minutes of:

6 Deadlifts (225/150)

7 Burpee Pull-ups

10 Kettlebell Swings (72/53)

200m Run

 

For Score

 

Strength:

Front Squat

10 reps @ 30%

8   reps @ 45%

6   reps @ 60%

5   reps @ 70%

4   reps @ 80%

3   reps @ 85%

2+ reps @ 90%

 

For max at 90% and quality*

*Do not sacrifice one for the other

 

Mobility:

Barbell Shoulder Smash – 1:30/side

Quad Smash – 1:30/side

Spine Smash – 2:00

Pike Stretch – 2:00

 

 

Post rounds and reps, load and max reps, and experiences to comments

Comments

  1. Muffin Man says

    “Rankel”

    5+26 Rx

    SWOD: 4@290# (90%)

  2. 4+13 rx
    2 @ 170ish? 90%

  3. Rankel: 5+16 Rx

    My first Hero WOD!

    Ran out of time on the SWOD, made it up to 70%

  4. Rankel: 4 rds plus all of Rd 5 but the run. In hind sight I think I could have rested less and gotten all 5
    FSQ 3@ 90% 168#

  5. darrenandtara says

    T. Rankel. 4+24. Rx

    D. Rankel. 5+15. Rx

    Nice welcome back slap in the face.

  6. Rankel: 6rds plus 195#DL

    195# (85%) x3

  7. White Ape says

    “Rankel”
    7 rounds +3 DL – Rx
    That was toasty. RIP Sergeant Rankel

    Front Squats:
    worked up to 320, only got 1. Not working heavy lifts for 3+ weeks has really shown. 🙁

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