Hero wod 

“Jack"

Complete as many rounds as possible in 20 minutes of:

115 pound Push press, 10 reps

10 KB Swings, 1.5 pood

10 Box jumps, 24 inch box

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.

Deadlift 

2-2-1-1-1-1 One rep Max 

21 Wall balls 

14 Push press ( 95/65) 

7 burpee bar facing 

X5 

16 Min time cap 

Core 

Plank 30 sec 

Hip bridge hold 30 sec 

Shoulder taps 30 

X2  

Push Press 

5-5-5-5-5 plus 

800 M run 

30 Deadlift ( 225-135 )

600 M run 

20 Deadlifts 

400 M run 

10 deadlifts 

30 bar facing burpees 

15 min time cap 

60 sec plank 

20 bird dogs 

X3 

Strength
Turkish Get-up:
- 3-3-3-3

Conditioning
5 Rounds for time:
- 30 Dumbbell Push Press
- 30 Clam Crunches

Core
2 Rounds:
- 1 minute High Plank Alternating Toe Touches
- 30 seconds Rest
- 1 minute Mountain Climbers
- 30 seconds Rest

Squat 

10-10-10-10-10 plus 

12 DB bent over rows 

12 Alt pistols 

12 DB Push press 

X6 

Core  

20 Hip rockers 

10 supermans 

30 mountain climbers 1-1 ( with towels or paper plates ) 

X3 

Goblet or Front Squat ( weighted or object or tempo )

3-3-3-3-3Plus 

50 DB thrusters  ( scale would be shorter squat or object  ) 

75 situps ( scale would be clam crunch ) 

100 DB push press  ( scale push up or wall push up or  no weight ) 

EMOM compleat 4 Sprawls 

Core 

Longest plank competition 

Winner !! rest 

Losers 25 burpees 

Strength
Push Press:
- 4-4-4-4-4

Conditioning
18 minute AMRAP:
- 3 Rope Climbs (L2: Half Rope, L3: 8 Rope Get-ups)
- 10 Hand Release Push-ups (L2: Knees)
- 20 Box Jumps (Rx: 24”/20”, L2: 20”/16”)
- 30 Abmat Sit-ups

Conditioning
”Filthy Fifty”
For Time:
- 50 Box Jumps (Rx: 24”/20”, L2: 20”/16”)
- 50 Jumping Pull-Ups
- 50 Kettlebell Swings (Rx: 35#/25#, L2: 25#/15#, L3: 15#/10#)
- 50 Walking Lunges
- 50 Knees-to-Elbows (L2: Clam Crunches)
- 50 Push Presses (Rx: 45#/35#, L2: 35#/25#, L3: 25#/15#)
- 50 Supermans
- 50 Wall Balls (Rx: 20# to 10’/14# to 9’, L2: 20# to 9’/12# to 9’, L3: 14# to 10’/10# to 9’)
- 50 Burpees
- 50 Double-Unders (L2: Singles)

Strength
Overhead Complex:
- 2 Strict Press + 2 Push Press
- 1-1-1-1-1

Conditioning
3 Rounds:
90 seconds on / 30 seconds off:
- Wall Sit
- Plank
- Max Calorie Row
Score = Total Calories

Strength
Push Press:
- 3-2-2-1-1

Conditioning
20 minute AMRAP:
- 20 Goblet Squats (Rx: 50#/35#, L2: 35#/25#, L3: 25#/15#)
- 20 Hand Release Push-ups (L2: Knees)
- 20 Calorie Row
- 200m Run

“12/31”
For time:
- 31 Push Presses (Rx: 75#/55#, L2: 65#/45#, L3: 55#/35#)
- 31 Pull-Ups (L2: Band, L3: Australian Rows)
- 31 Snatches (Rx: 75#/55#, L2: 65#/45#, L3: 55#/35#)
- 31 Sit-Ups
- 31 Toes-to-Bars (L2: Hanging knee raises, L3: Clam Crunches)
- 31 Push-Ups (L2: Knees)
- 31 Box Jumps (Rx: 24”/20”, L2: 20”/16”)
- 31 Back Squats (Rx: 75#/55#, L2: 65#/45#, L3: 55#/35#)
- 31 Unbroken Double-Unders (L2: Singles)
- 31 Thrusters (Rx: 75#/55#, L2: 65#/45#, L3: 55#/35#)
- 31 Lunges
- 31 Burpees
- 365m Row

With a running clock, perform 31 repetitions of the 12 movements in the order written. Double Unders must be unbroken. If athlete trips before completing 31, start the Double Unders over. After the Burpees, move immediately to the 365 meter Row to “cash out” and finish the workout.

12 Days of Christmas
- 1 Push Press (Rx:115#/80#, L2: 95#/65#, L3:80#/50#)
- 2 Front Squats (Rx:115#/80#, L2: 95#/65#, L3:80#/50#)
- 3 Power Cleans (Rx:115#/80#, L2: 95#/65#, L3:80#/50#)
- 4 Deadlifts (Rx:115#/80#, L2: 95#/65#, L3:80#/50#)
- 5 Pull-ups (L2: Band, L3: Australian Rows)
- 6 Box Jumps (Rx: 24”/20”, L2: 20”/16”)
- 7 Burpees
- 8 Air Squats
- 9 Sit-ups
- 10 Push-ups (L2: Knees)
- 11 Walking Lunges (Each Leg - 22 Total)
- 12 Calorie Row

Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1.

Strength
Push Press:
- 4x3 @ 80%

Conditioning
19 minute EMOM:
- 1st minute = 12 Toes to Bar (L2: 8 Toes to Bar, L3: 12 Hanging Knee Raises)
- 2nd minute = 12 Sprawls
- 3rd minute = Max Calorie Row
- 4th minute = Rest
Score = Total number of Calories

Strength
Push Press:
- 3-3-3-3-3

Conditioning
4 Rounds for time:
- 20 Wall Balls (Rx: 20# to 10’/14# to 9’, Scaled: 14# to 10’/10# to 9’)
- 20 Calorie Row
- 20 Clam Crunches
Buy out = 100 Double Unders (L2: 200 Singles)

Strength
Push Press:
- 5x3 @ 80%

Conditioning
3 Rounds for time:
- 20 Box Jumps (Rx: 24”/20”, L2: 20”/16”)
- 20 Toes to Bar (L2: Knee Raises, L3: Clam Crunches)
- 20 Burpees

Skill
Pistol Practice/Progressions

Conditioning
”Fight Gone Bad”
3 Rounds for total reps in 17 minutes:
- 1 minute Wall Balls (Rx: 20# to 10’/14# to 9’, L2: 20# to 9’/12# to 9’, L3: 14# to 10’/10# to 9’)
- 1 minute Sumo Deadlift High Pulls (Rx: 75#/55#, L2: 65#/45#, L3: 55#/35#)
- 1 minute Box Jumps (Rx: 20”, L2: 16”)
- 1 minute Push Press (Rx: 75#/55#, L2: 65#/45#, L3: 55#/35#)
- 1 minute Calorie Row
- 1 minute Rest

Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep.

Conditioning
”Filthy Fifty”
For Time:
- 50 Box Jumps (Rx: 24”/20”, L2: 20”/16”)
- 50 Jumping Pull-Ups
- 50 Kettlebell Swings (Rx: 35#/25#, L2: 25#/15#, L3: 15#/10#)
- 50 Walking Lunges
- 50 Knees-to-Elbows (L2: Clam Crunches)
- 50 Push Presses (Rx: 45#/35#, L2: 35#/25#, L3: 25#/15#)
- 50 Supermans
- 50 Wall Balls (Rx: 20# to 10’/14# to 9’, L2: 20# to 9’/12# to 9’, L3: 14# to 10’/10# to 9’)
- 50 Burpees
- 50 Double-Unders (L2: Singles)

Strength
Sumo Deadlift:
- 5-5-5-5-5

Conditioning
”12.3”
18 Minute AMRAP:
- 15 Box Jumps (Rx: 24”/20”, L2: 20”/16”)
- 12 Push Presses (Rx: 115#/75#, L2: 95#/65#, L2: 75#/55#)
- 9 Toes to Bar (L2: Hanging Knee Raises)

Strength
Push Press:
- 4x5 @ 75%

Conditioning
3 Rounds for time:
- 500m Row
- 40 Wall Balls (Rx: 20# to 10’/14# to 9’, L2: 20# to 9’/12# to 9’, L3: 14# to 10’/10# to 9’)
- 30 Abmat Sit-ups
Time cap = 20 Minutes

Strength
Push Press:
- 5x3 @ 80%

Conditioning
7 Minute AMRAP:
- 20 Wall Balls (Rx: 20# to 10’/14# to 9’, L2: 20# to 9’/12# to 9’, L3: 14# to 10’/10# to 9’)
- 10 Burpees

4 MINUTES REST

7 Minute AMRAP:
- 100m Sprint
- 10 Burpees