Category: Main Workout

Deadlift 5-5-5 & "Rankel"

Deadlift 5-5-5

Rankel Hero WODDeadlift 5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.
Use the 5×5 to warm up to a heavy set of 5 prior to Hero WOD. Not a 5RM.

BTWB

Thank you Vets!

“Rankel”

Complete as many rounds as possible in 20 mins of:
6 Deadlifts, 225 lbs
7 Burpee Pull Ups
10 Kettlebell Swings, 2 pood
Run, 200 m

Post total rounds.
USMC SGT 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, CA was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan.

BTWB
To Our Veterans: We Thank You – [video]
Results
11-11-14 WOD Results
11-11-14 WOD Results cont

Overhead Squat 2-2-2-2-2 & Muscle-ups, Handstand Push-ups, Runs & Plank Hold : 2x Max Hold

Lindsay_OHSOverhead Squat 2-2-2-2-2

Overhead Squat 2-2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

Muscle-ups, Handstand Push-ups, Runs

As many rounds as possible in 10 minutes of:
3 Muscle-ups
5 Handstand Push-ups
200 m Run

Post total rounds.
Sccale: MU to 3 Ring Dips or 3 Jumping MU (minimize jump, focus on Dip). Scale: HSPU to pike off box/floor or strict press KB/DB.

BTWB

Plank Hold : 2x Max Hold

Plank Hold 2x Max Hold

Rest as needed between efforts.

BTWB
Results
11-10-14 WOD Results cont 11-10-14 WOD Results

Every 1 min for 10 mins: Power Cleans, Hang Squat Cleans and Front Squats & Row 2 km TT

Every 1 min for 10 mins: Power Cleans, Hang Squat Cleans and Front Squats

Every 1 min for 10 mins do:
1 Power Clean, pick load
1 Hang Squat Clean, pick load
1 Front Squat, pick load
Team up. EMOM both partners will complete this complex. One goes in first 30 sec., other partner goes in second 30 sec.

BTWB

Row 2 km TT

Row 2 km

This is an all out effort for time.

BTWB

Overhead Squat 5-5-5 & AMRAP 20 mins: Pull Up (Chest To Bar)s, Ring Dips and Overhead Squats

Overhead Squat 5-5-5

Overhead Squat 5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.
From the rack, 15 min. max

BTWB

AMRAP 20 mins: Pull Up (Chest To Bar)s, Ring Dips and Overhead Squats

Complete as many rounds as possible in 20 mins of:
5 Pull Up (Chest To Bar)s
10 Ring Dips
15 Overhead Squats, 95 lbs
For OnRamp grads: scale to 15 min. and sub ring row, push ups.

BTWB

Team WOD: Rows, Burpee Box Jumps, Power Cleans, Sit-ups, KB Swings, Run

Team WOD: Rows, Burpee Box Jumps, Power Cleans, Sit-ups, KB Swings, Run

As a Team of 2 Complete For Time:
1500m Row
30 Burpee Box Jumps (24"/20")
50 Power Cleans (135#/95#)
100 AbMat Sit-ups
150 Kettlebell Swings (53#/35#)
800m Medicine Ball Run (20#/14#)

* One box, one bar, one KB, one medball
** Alternate work, break up reps however you want as a team. Run as a team, share med ball.

Post total time.

BTWB

Strict Pull-ups : Max Set & "FGB Style" – Shoulder-to-Overheads, Double Unders and Air Squats

Strict Pull-ups : Max Set

A single set of Strict Pull-ups for max reps.
Pre WOD. One max effort set. Work in during Push Press

BTWB

"FGB Style" – Shoulder-to-Overheads, Double Unders and Air Squats

3 rounds, 1 min per station, of:
Shoulder-to-Overhead, 95/65 lbs
Double Under
Air Squat
Rest 1 min

Perform this like "Fight Gone Bad," by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.

BTWB

Front Squat 5-5-3-3-1-1-1 & 5 RFT: Squat Cleans and Kettlebell Swings

Front Squat 5-5-3-3-1-1-1

Front Squat 5-5-3-3-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
Share a rack 20 min to squat.

BTWB

5 RFT: Squat Cleans and Kettlebell Swings

5 rounds for time of:
7 Squat Cleans, 155 lbs
14 Kettlebell Swings, 1.5 pood
Quickly warm-up your clean. OnRamp grads scale to a PC or HPC.

BTWB