“Jack”
20:00 AMRAP
10 Push Press 115/85
10 KB Swing 53/35
10 Box Jumps 24/20
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.
“Maximum Capacity”
1) 5 Rounds
8/5 Echo Bike Cals (under :30)
Legs only for (:30 above 40/32 Cadence)
Rest 2:00
2)5 Rounds
12 Burpees (under :30)
:30 of Knee Push Ups
Rest 2:00
3) 5 Rounds
5 Strict Pull Ups (under :12)
:48 of Banded Pull Downs
14:00 to find a 1 Rep Max Power Snatch
3:00 Rest
“Isabelle”
30 Snatches for time 135/95
Buy In: 500m Row x2
Floor Press
10-8-6-4-2-4-6-8-10
Buy In: Barbell Carry Relay
Partner WOD
3 Rounds
40/30 Cal Echo Bike
30 Burpee Box Over 24/20
10 Squat Cleans 155/105
*one person working at a time
**Clean Weight increases by 30/20# each round
15:00 AMRAP
5 Push Ups with feet on box 24/20
10 Pistols
20 Sit Ups
Request Week Continues…
Partner WOD
6:00 To Complete
12 Wall Balls
40 Power Cleans 95/65
14 Wall Balls
40 Power Snatches 95/65
16 Wall Balls
40 Shoulder to Overhead 95/65
As many as possible with remaining time: Wall Balls
6:00 to Complete
8 Toes to Bar
40 Power Cleans 95/65
10 Toes to Bar
40 Power Snatches 95/65
12 Toes to Bar
40 Shoulder to Overhead 95/65
As many as possible with remaining time: Toes to Bar
3 Rounds (:90 each movement)
Ring Dips
Cal Row
Alternating KB Swing 53/35
Rope Climb
1:00 Rest after each round
14:00 AMRAP
Max Rep Hanging Leg Tucks
50 Double Unders
20 Grappling Shoot Throughs
10 Candlesticks
Workout Request Week!
35:00 AMRAP
30 Thrusters 95/65
20 Front Rack Lunges 95/65
10 Over the Bar Burpees
20 Alt 1 Leg V-ups
30 Clean and Jerks 95/65
*rest 2:00 After Each Round
