Strength:
OFF
Conditioning:
"Jack" -- This is a CrossFit Main Page Hero WOD dedicated to the memory of Staff Sgt. Jack M. Martin III, who died on September 29th, 2009, in the Philippines, from the detonation of an improvised explosive device. We here at Certified Awesome have the upmost respect for the sacrifice you have made for our country. RIP Brother.
"Jack"
Complete as many rounds as possible in 20 minutes of:
10 Push Press (115# for men/ 85# for women)
10 KettleBell Swing (53# for men/ 35# for women)
10 Box Jump
Intermediate:
Complete as many rounds as possible in 20 minutes of:
10 Push Press (95# for men/ 65# for women)
10 KettleBell Swing (35# for men/ 25# for women)
10 Box Jump
Beginner:
Complete as many rounds as possible in 10 minutes of:
10 Push Press (65# for men/ 45# for women)
10 KettleBell Swing (35# for men/ 25# for women)
10 Box Jump
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale.
WOD DEMO w Rocco Verducci -- This is the first three rounds of his workout
Post Rounds and Reps to Comments
12 rounds plus all the presses and 9 kettle bell swings into the the thirteenth round.
ReplyDeleteDid this wod as prescribed.
This wod was very tough mentally more than anything.
Good thing you had Coach Tom to get you through it
ReplyDeleteI can't wait for this one!
ReplyDelete