“Rankel”

Hero WOD
“Rankel”
Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters

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7-25

Back Squat
10×3@81%

WOD
7 min EMOM
20 DU’s or 40 singles
*in the remaining time complete as many thrusters as possible 75/55
**score is total thrusters

7-23

Partner WOD

60 snatch 115/75. 135/95
60 wall balls 20/14

Rest 3 min

60 clean & jerk 115/75. 135/95
60 box over 24/20

“Tabata Combo”

Front squat
10×3@80%

WOD
Tabata combos

Air squat/step back lunges

Flutter kick / hollow rock

7-21

Split jerk (from the rack)
2-2-2-2-2

WOD
Intervals
4 rds
300m row
15 shoulder to overhead 115/75rx 135/95elite
*rest 2-3 minutes between rounds
**score is the time of your slowest round

“The Chief”

Power clean
3-3-3

WOD
The Chief

5 x 3min AMRAPs
3 power cleans 135/95
6 push-ups
9 air squats

Rest 1 min after each 3 minute cycle and pick up where you left off in the next round!

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7-19

Back Squat
10×2@90%

WOD
“Bell Yeah”
4 rds
18 kb swings 53/35
15 goblet squats 53/35
12 sdhp 53/35