Where Science Meets Fitness

No matter what your current fitness level or former athletic experience, you can learn to train like an Olympic-caliber athlete. I am Erin Borchard, a former elite springboard/platform diver (NCAA Champion and multi-year All-American at Stanford University, former member of the US National Diving Team, and two-time competitor at the US Olympic Team Trials), specializing in personal and small group training sessions. I am also a Phi Beta Kappa student with a B.A. in Human Biology; my strong science background is an ever present influence shaping and changing my training philosophy.

I want to help you push yourself to YOUR maximum...you'll be shocked to find the true athlete living inside of you.

Friday, August 28, 2015

"Rankel, Hold My Ankles"

“Rankel, Hold My Ankles!”
For Overall Time (45:00 Cap) -
BUY IN: 200m Partner Wheel Barrow (alt. duties every 10m)(20 x 10m inside gym)

~no rest~

20 Min. AMRAP (“Rankel”) -
6 Deadlift (225/155)
7 Burpee-Pull-Up
10 KB Swing (70/53)
200m Run (sub: 250m Row)(= 20 reps)

~no rest~

BUY OUT: 200m Partner Wheel Barrow (alt. duties every 10m)(20 x 10m inside gym)

*Each team keeps track of its own time.  Begin the 20 min. AMRAP  as soon as your team completes the 1st Wheel Barrow.  Note time for Part A of score as soon as team completes the final Wheel Barrow.

*Each member of the team works as an individual at the AMRAP ("Rankel" = a Hero WOD).  Part B of the score will be the sum of each individual’s completed Rounds + Reps of “Rankel.”

SCORE = a) Time to Complete “Rankel, Hold My Ankles” AND b) Sum of Individuals' Rounds + Reps of “Rankel”

“Partner ‘Karen’ Plus”
For Time -
150 Partner Wall Ball (20/14)
*@ Every Break: 1 Rope Climb (15') per person 

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