I invite all of you to help me properly say thank you and goodbye to a CrossFit Team Offutt Tactical Fitness original, Coach Marco Serna. Our program owes so much to Marco. Plus, Brandy and his kids should be given a thank you for dealing with all the late hours Marco put in getting our program off the ground. What better way to do this than by having one hell of a WOD in his honor?!
Captain Samuel Nicholas formed two battalions of Continental Marines on 10 November 1775 in Philadelphia as naval infantry. With that being said:
WOD:
“MARCO”
Any numbers below in () and bolded are the ones of significance for USMC birth
Teams of 2 –
EX 1 -(2)00 Double Under (total) buy-in
Ex 2 – 21 Dead Lifts (225/185)
Ex 3 – 21 Sit ups
Ex 4 – Row for 21 Cal (10 then 11)
Ex 5 – 21 Snatches (115/75) – Power or full
Ex 6 – 21 HRPU
Ex 7 – 21 Box Jump (24/20)
Ex 8 – 21 Overhead Squat (115/75)
Ex 9 – 21 Jumping Lunges
Ex 10 – 21 Handstand Push ups
Ex 11 – 21 KB Swings (1.5/1 ) (Except Marco and his teammate had to break in Marco’s new 2 pd Skull Kettle Bell)
Ex 12 – 21 Burpee/combat roll – Burpee into a combat roll
Ex 13 – 21M Partner Fireman Carry (partner 1 does 21M, then partner 2 carries back to start)
EX 14 – 21 Shoulder to Overhead (115/75)
Ex 15 – 21 Partner Leap Frogs
Ex 16 – 21 Front Squats (115/75)
EX (17) – (75) Double Unders per member cash out. One working at a time.
Reps, calories, or meters for everything except the double under cash-in and the double under cash out will be 21 . The way that it will work is partner one does 10 reps of the exercise, then partner two does 10 reps, then partner one does 11 reps, then partner two does 11 reps. That way we have the 10 and 11 from the month and the day of the Marine Corps birthday.
CrossFit Team Offutt Tactical Fitness 