September 8, 2018

Conditioning: 5 Rounds For Time
15/10 Assault Bike Cals
5 Bar Muscle Ups
15/10 Assault Bike Cals
*Rest 2 Min between rounds

Conditioning: For Time
Teams of 2
One partner works at a time
1000m Row
10 Rounds
20 Air Squats
30 Sit Ups
20 Kettlebell Swings (53/35)
1000m Row

Metcon (Time)
“Push Pull option 1”
6 Rounds
50 cal assault bike legs only
20 cal assault bike arms only
Metcon (Time)
“Push Pull option 2”
Strict Press
Weighted pull ups
*you choose loads, Go Heavy with good form. Post loads in comments. Rest as needed between rounds. You can score by time completed but good form and heavy loads are more important.
“Push Pull option 3”
1RM Bench Press
1RM Deadlift
*combine both lifts for 1 score. Then do AMRAP at 50% of each 1RM. Post reps and loads in comments.
“Iron Ranger” Body Compound Hero WOD (Time)
22 second Silence
94 Goblet Squats (2/1.5 pood)
94 Push-Ups
94 Sit-Ups
94 Russian Kettlebell Swings (2/1.5 pood)
22 Burpees

The workout, as designed, starts at the 00:23 mark after the 22 seconds of silence.

This WOD was created to honor a hometown hero, Army Ranger SGT. Joshua Rodgers, when he was laid to rest. Born August 22, 1994, he died on April 27, 2017.