JACK
	  amrap'20
10 cal echo
10 kbrs 24 kg
10 strict burps kasten over
		7-7

9 rounds plus 3 reps 
Rx’d

M/27/5'8"/170lb
CrossFit AFK

10+25 - Rx (Swings killed my back.)

12 rounds
Rx

5 3 3 30 kilos 3 sets

Intermediate: 8 rds + 6 box jumps in 9th

Interm. 11 rounds

30kg 16kg 24in 7 rounds next time reduce the push press weight to 20 and increase the kb weight 24?!

8rounds + 20 Rep 
Rx 115/24/24

10 rounds plus 12 reps but no time for a warmup and lots of pressing and no horizontal pulling lately so subbed angled ring rows in place of push press. Began an exercise every 40 seconds except went faster round 10 and went unbroken on each except the last round of rows where I had to briefly pause a couple times to get full ROM. This pace got a little harder as I went, but not much. 

Modified, using 2x 7,5 kg DB:
--
AMRAP in 20 minutes of:

20 DB push presses
20 DB swings
20 weighted lunges

> 5 rounds
--
Peace.

10 rds Rx’d

completed 11/5. RXd.

9 rounds even. 

wanted to get to 10 rounds, but started to get cooked around round 7. 

11 rounds, rx
M/53/175/5'11"

M/36/6’/175#

10+2 Rx

Deo gratias

11+10 rx
M/35/197

Scaled to 95#. The rest rx. Had minimal warmup. Second half felt better than the first half. 9 rds 22 reps

10 push presses @52.5kg
10 kettlebell swings (@20kg)
10 box jumps @24”

@9 rounds + 22 reps

12+3 Rx
M/42/5’7’’/190

8 rounds 
65lb push press
35 lb dumbbell swings
20” box jumps 

Thanks for this session, I had a good café and gave it my all!

M/42/74kg

10 + 22reps
RX

Thank you Jack

Rx 11 rds

11+2 compared to 10+10

PP 55#
box jumps 16#
KB 30#
5 rounds

M/34/75kg

6rds + 10 push press
subbed
22kg dumbells
24kg KB (AKB)
52cm box

M/39/164
#50 band
#40 kb 
#10 x 2kb Step ups

9 rds, +9reps

Rx 11+12

Int. 7+10

Beginner:
35# push presses
11.3kg (25lb) kettlebell swings
13” box box steps
7 rounds + 4 push presses

Rx [52.5lbs of plates for KB, 115lbs of steel weights for PP]
10 rounds + 5 reps
Time varied from 1:05-2:26/round
Ran a 10k yesterday
M/30s/225lbs

Son(15)
@ 35lb plate & 75lb PP
9 rounds + 15 reps

Rx   11 rounds + 6 swings

RIP Jack

RIP SSgt Jack Martin III

Rx’d: 10 rds + 5 reps 

180430:  9 rd + 3 reps
140324: 9 rds + 4 reps 

11 + 5 push presses, as prescribed. 

Jack
Scaled/subbed

20 min AMRAP
10 PP 95#
10 DB swings (American) 35#
10 Tuck jump

11 rounds

No KBs and 35# is the heaviest DB I have. No box just a rickety bench still, so tuck jumps were as high as possible (easily clear 24") and I tried pacing myself similar to what I would be able to maintain for box jumps.  All reps unbroken.  I think this may have been the first time doing this hero WOD as I don't recall doing it before.

RIP SSGT!

6+14. 10 minutes
95 lb, 50 lb dumbbell, 20" box

Rx'd 8 rounds

AMRAP 20 min
10 push press, 95#
10 kb swing, 35#
10 box step ups, 2nd garage stair

8 rds + 8 push presses

push press was toughest in later rds, but all unbroken. Small 30-60 sec interruption in the middle, so might have squeezed out that full 9th rd. 

5 rounds Rx

8 + 11, scaled

95lb push press
36lb KB swing 
20” box jump 

12 rounds

65lbs push press
24kg KB swings, eye level
24" box jump

Lee (40Kg) 12+10 Rds

9+5. Did the DB equivalent at 40lb DB PP’s. Last was 9+10+3 with 95 bar. 

RIP Jack
Scaled to women's rx w/ American kbs
11 rnds
m/52/175

compare to
20 min amrap
10 pp @115#
10 kbs 50#db
10 24" box step ups
7 rnds plus 3 pp
m/48/175

Finished the 28 day challenge from Stacey...
Every day, for 28 days
50 burpees
50 rt arm kbs (Russian)
50 lft arm kbs
35# kb
Glad I finished---Glad it's over:)

Thank you for your service/sacrifice, Jack. May your soul and spirit be at peace. I crushed myself (on this wrkt) in your honor. 
95#
45#
24”
10+1

M/30/210
9 rds

80lbs, 21" box
11 rounds + 26 = 356

Ugh. Utterly crawling the last round.
But way better than last time 33lbs DB PPs, 9 rds + 27 = 297.

50#kb, otherwise Rx...6+4/-/-

Jack:
10 Push Press @ 2X 24kg KBs( wrist does not have any flexion, KBs keep my wrist neutral)
10 KBS 24kg
10 Box Jumps 24”

10 rounds + 24 reps. 

Scaled to 85# push presses, 53# KB swings, 24" box jumps
7 rounds + 4 box jumps
Completed round 8 in 20:19

180430:  9 rounds
140324:  10 rounds + 4 KB swings

60/5'8"/153

U.S. Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, 
assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, 
Washington, died Sept. 29, 2009, in Jolo Island, Philippines, from the 
detonation of an improvised explosive device.

Martin is survived by his wife, Ashley; his parents, Jack and Cheryl; and siblings Abe, Mandi, Amber and Abi.

First posted Sept. 29, 2010

M/48/6'2"/180#

Scaled/modified to
35# DxKB PP
53# AKBS
24" Box jumps
11 rds + 10 PP

9+27
40# DBs
1.5 KB
24” box

7 + 5
95 lbs

Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
10 push presses
10 kettlebell swings
10 box jumps
♂ 95-lb presses, 24-kg swings, 24-in box
7+3

8rds

115lb push press 
45lb am swings
24” box

372 reps (12 rounds + 2 swings)

10+16 @#95 BLAST!

11 rounds + 8 push press

As prescribed except 95lb push press

M/29/6’1”/195lbs  

Intermediate
Amrap 10’
4

8 + 30 reps

35 kg press
16 kg swing

On back recovery. Feeling awesome

Globo scale: pretty straight forward. If kettlebells are not available sub 50/35lb dumbbell swings.  Dumbbell sub for the push presses are 45/30lb dumbbells.  For box jumps, bench jumps or jumps to an appropriate height can be done, including mats, stacked up plates, or other platforms.  Just be safe.  Also, many commercial gyms have those aerobic step things with risers. 10 risers plus the top is 24", 8+the top is 20". Make sure that you have a wall behind this.

Champions Club Scaling Notes

RANT
One of the most important general movements/movement patterns to practice is jumping. And the thing is, you don't have to leave the ground to practice jumping; back squats are jumping practice. The big differentiation, though, in squatting and jumping is speed. Jumping is squatting fast, especially on the way up. So I think it would be helpful to view the kb swing and push press through this lens today, especially if you aren't going to just rx this workout in honor of the hero. This could be 20 minutes you could be spending building good habits for jumping that will pay off next time Fran or Kelly come up.

WORKOUT THEMES
A commemorative workout. Weightlifting, weightlifting, monostructural. Jumping in three different ways, core to extremity, range of motion, pushing, overhead. 

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM										x

HEAVY

STAMINA SCALE
7 rounds of 1 minute at each station. Say good night to your lower back.

ENDURANCE SCALE
4 5-minute rounds as listed, rest 3 minutes between rounds

BALANCE SCALE
Extend the time to 25 minutes, box jumps are touch-and-go with feet together and rhythm can't be broken, push press and kb swings can't shift bodyweight on feet or reps don't count

MY STUFF
11 + 10+ 5, used 95 instead of 115. Rough blend of movements

GENERAL FEAR LEVEL: 8