“Rankel”
20 Min AMRAP
6 Deadlifts 225/155
7 Burpee Pull Ups
10 KB Swings 70/53
200m Run
About Rankel
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.
Program Notes:
Our Hero WOD series leading up to Veteran’s day continues today with a Hinge heavy workout: “Rankel”. There is obvious interferance with the Deadlift and KB Swing and the time required is 20 mins.
Be very mindful of this interferance and be sure to select weights that you could potentially go unbroken and steady throughout.
20 Min Metcons are all about sustainable pacing. Be smart and be steady. Go slower than you think on the front end with an aim to kick in your last round towards the end of the workout.
Just keep moving.
Scaling the Metcon:
**Personal scaling can go beyond any of the following for a variety of reasons. Consult your coach for what is best for you.
Intermediate:
Deadlift 185/125
Burpee Pull Ups
KB 53/35
Scaled:
Deadlift 155/105
Burpees + Ring Rows 7+14
KB Swings 35/26
Beginner:
Your aim should be to move for 20 mins. that being said, rest if you need to. Stop if you need to.
Deadlift – use appropriate weight for form
Burpees and ring rows 7 and 7
KB – if the swing technique is good use light weight; if still learning the technique consider switching to a non-interfering movement altogether like sit ups.
100m Run