Jack
The Jack Hero WOD honors U.S. Army Staff Sgt. Jack M. Martin III, who was killed in action on September 29, 2009, in Afghanistan. This 20-minute AMRAP of push presses, kettlebell swings, and box jumps tests strength, conditioning, and endurance.
Equipment required
Barbell
Kettlebell
Box
Structure
AMRAP • 20:00
10×Push Press
♂︎ 52 kg ♀︎ 38.5 kg
10×US Kettlebell Swing
♂︎ 24 kg ♀︎ 16 kg
10×Box Jump
0.5 m
Rx Format
AMRAP • 20:00
10×Push Press
♂︎ 52 kg ♀︎ 38.5 kg
10×US Kettlebell Swing
♂︎ 24 kg ♀︎ 16 kg
10×Box Jump
0.5 m
Intermediate Format
AMRAP • 20:00
10×Push Press
♂︎ 43 kg ♀︎ 29.5 kg
10×US Kettlebell Swing
♂︎ 24 kg ♀︎ 16 kg
10×Box Jump
0.5 m
Scaled Format
AMRAP • 20:00
10×Push Press
♂︎ 29.5 kg ♀︎ 20.5 kg
10×US Kettlebell Swing
♂︎ 16 kg ♀︎ 12 kg
10×Box Step Up
0.5 m
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