I worked out during Open Gym and Stephen C. and Jim S. joined me. I didn’t coach! That’s how I roll during Open Gym.

Metcon (AMRAP – Reps)

EMOTM for 10 minutes
Work :15; rest :45
Power snatches

The prescribed weight for yours truly was 75#. Power snatches felt great today! I focused on speed and explosiveness as well as, of course, executing proper form. I completed 6 reps the first 2 rounds and 7 reps the remaining 8 rounds for a total score of 68 reps.

I love this rep scheme, as the heart is truly pounding by the end of the 15 seconds and 45 seconds is just (often barely) enough time to recover.

Rankel (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
6 Deadlifts, 225#
7 Burpee Pull-ups
10 Kettlebell Swings, 70#
200m Run
In honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, was killed on June 7, 2010
To learn more about Rankel click here

What a challenging workout! Yup, hero WODs always are. Swinging a kettle bell above your head that’s just about half of your bodyweight is never easy. I set a goal to complete all rounds in unbroken reps, knowing full well that 6 unbroken deadlifts and 7 unbroken burpee pull-ups wouldn’t be challenging but that 10 unbroken KB swings would be. I did indeed complete all rounds in unbroken reps.

What I didn’t anticipate was just how difficult if would be to run a mere 200m at the end of each round. There were times when I, well, just wanted to walk.

During the third round of burpee pull-ups the thought crossed my mind that I may have only completed 6 reps the previous round. Yup, I completed 8 reps the third round just to be sure. No cheating!

I yelled, “F@ck” at the end of the first round. I yelled, “F@ckity-f@ck” at the end of the second found. I yelled, “F@ckity-f@ck-f@ck” at the end of the third round. You see where I’m going with this, don’t you?

I completed 6 rounds + 10 reps.

That’s 42 deadlifts, 46 burpee pull-ups, 60 KB swings, and 1200m run.

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