A: 10-1
Kb Swing / Ghd Back extension
B: In teams of two, partners alternate whole rounds to complete 4 rounds each of:
20/14 lb Wall Ball Shots x 20 reps
102.5k/70k Deadlift x 10 reps
400 Meter Run
This Dude Can Handle Some Serious Snatch!
6 X 5minute Rounds – 90 Seconds Rest Between Rounds, Score = Total Reps
-Double Unders
- PushPress 34/21
-Row Kcal
-Ghd
-HSPU
A: Death By 15m Burpees
B: Power Snatch V’s Power Clean
12 Minutes to work a little form or go a little heavy
C: Death By Power
Choose either the Power Snatch, or the Power clean – Perform 1 on minute 1, 2 in minute 2 and so on until death becomes you!
See coach for recommended loads.
D: Death By Plank
Hold it till you cant hold it no more!
6 - 5 minute amrap wods. 60 seconds rest between wods. Total score counts
compare to 15-9-2011
A:Baseline
500m Row
50 Air Squats
40 push-ups
30 sit-ups
20 pull-ups
B: On the minute for 10 minutes:
1 deadllift, 60k/40k.
2 squat cleans, 60k/40k.
3 push jerks, 60k/40k.
4 air squats
Rest 2 minutes
C: On the minute for 10 minutes:
5 Burpees
5 clapping push-ups
5 toes-to-bars
(This time your on your own)
400m Run
21 Kb Swings
12 Pull-ups
50 Wallballs
50 Double Unders
50 Sit-ups
400m Sand Bag Run 30lb
21Kb swings
12 Pul-ups
40 wallballs
40 Double Unders
40 Sit-ups
400m Sand Bag Run 30lb
21Kb swings
12 Pul-ups
30 wallballs
30 Double Unders
30 Sit-ups
400m Sand Bag Run 30lb
21Kb swings
12 Pul-ups
200 wallballs
20 Double Unders
20 Sit-ups
400m Sand Bag Run 30lb
21Kb swings
12 Pul-ups
10 wallballs
10 Double Unders
10 Sit-ups
A: 21-15-9
Body Rows / Med Ball Cleans / Push-ups
B: Push Press / Push Jerk (10 minutes)
Work tekkers and build up to wod weight
C: 5 Rounds For Max Presses-
4 minutes to complete as many presses as possible, but first you must complete
300m Row
40 Air Squats
Then complete as many push press/ push jerk in remaining time.
Rest 1 minute then repeat!
Competition weight 60k / 40k
A: Row 10 x 150m
Rest 15 seconds between intervals. Each Interval must be faster than the last otherwise you will receive a 10 burpee penalty for each fail. (Its all about control)
B: Deadlift – Skill and build up to wod weight.
C: ”Rankel”
Complete as many rounds as possible in 20 minutes of:
105kg/80kg Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters 1 2 x suicide runs
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.
Buy-In: 1 RFT
40 Kb swings
40 Ab Mat sit-ups
40 Stepping lunges
40 Burpees
Skill- Power Cleans (10 minutes)
“The Chief”
Max rounds in 3 minutes of:
60k/40k pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.
