Hero WOD: “Jack”

Aug 19th, 2019

Category: CrossFit

Hero WOD: “Jack”

Darci – Ring Game on Point


Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Warm-up
2 Rounds
10 Alternating Step Ups
5 Windmills Per Side
10 Single Arm Kettlebell Presses per side
5 Russian Swings
10 American Swings

Mobility
Shoulders
Calves

Accessory
3×10 Bandy Pull-aparts
3×10 Scap Push Ups

WOD
“Jack”
Complete as many rounds as possible in 20 minutes of:
10 Push Press 115|75
10 KB Swings, 1.5|1
10 Box jumps, 24|20

Level 2- 95|55; 1pood
Level 1- 75|35; 1pood & 20inch box

Extra Work
10-8-6-4-2
Deadlift 275|185
25-20-15-10-5
GHD

ADV – 315|225 & 2xGHDs

Bootcamp/Conditioning (6:30AM Southie Green/4:45PM Southie Orange)
2 Rounds
In 3 Minutes Complete
300m Run
Then Max Calorie Row
Rest 1 Minute

In 3 Minutes Complete
300m Run
Then Max Burpees
Rest 1 Minute

In 3 Minutes Complete
300m Run
Then Max Calorie Ski
Rest 1 Minute

In 3 Minutes Complete
300m Run
Then Max Calorie Bike
Rest 4 Minutes

Complete Round 2 with a 200m sandbag Run (4,3). Scale sandbag as needed.
*The calorie totals are the same for round 1 and round 2, the only difference is the shorter run.