Strength
2 Rounds
10 Push Press
10 KBS
10 Box Jumps
Rest 60s.
10 Push Press
10 KBS
10 Box Jumps
Rest 60s.
Metcon
“Jack”
20-Minute AMRAP of:
10 Push Press, 115#
10 Kettlebell Swings, 53#
10 Box Jumps, 24″
10 Push Press, 115#
10 Kettlebell Swings, 53#
10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here
Last completed 4/26
L3: (95, 65) (45, 25)
L2: (75, 55) (35, 25) (20, 15)
L1: (65, 35) (35, 25 Russian Swings) (20, 15 Step-ups)
Intent: Hero Workout “Jack” today. This workout is largely about managing volume and breaking sets before you have to. Pacing should be around 75% with the final 2 minutes elevating your pacing to 90%.
L3: (95, 65) (45, 25)
L2: (75, 55) (35, 25) (20, 15)
L1: (65, 35) (35, 25 Russian Swings) (20, 15 Step-ups)
Intent: Hero Workout “Jack” today. This workout is largely about managing volume and breaking sets before you have to. Pacing should be around 75% with the final 2 minutes elevating your pacing to 90%.
Finisher
5min Recovery Row