Jul 242014
 

Today’s WOD, with a partner or solo – 5 Rounds for Time:
Run 400m
10 Burpee Box Jumps – 24/20
10 SDHP – 95/65
10 Thruster – 95/65
Rest 1 MIN

Wood

Australian Army Sergeant Brett Wood MG, 32, of Ferntree Gully, VIC, assigned to the 2nd Commando Regiment, based in Sydney, NSW, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device.

He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.

First posted December 7 2011

Jul 222014
 

A. 10 MIN EMOM:
Even MIN = 1 Clean (For Load)
Odd MIN = 10 HRPU

B. 10 MIN AMRAP:
20 G2OH (75/55)
20 G2OH (95/65)
20 G2OH (115/75)
20 G2OH (135/95)
AMRAP G2OH (155/115)

C. Accrue 2 MIN Monkey Hang – 3 burpee penalty for each rest period

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Jul 212014
 

A. 5×5 Back Squat (For Load, From Rack)

B. For Time:
1000m Row Buy-In (Damper = 3)
Then, 3 Rounds of:
11 Back Squats – 135/95 (initiated from ground)
22 Pull-Ups

C. 200m Waiters Walk w/ KB – 35/26 [100m Left + 100m Right]

photo(12)

Jul 182014
 

A. 10 MIN EMOM:
Even MIN = 5 Push Press (For Load, From Rack)
Odd MIN = 30 Second Plank Hold

B. For Time:
30 Wall Ball Throw Buy-In – 20/14
Then, 3 Rounds of:
15 Front Squats – 95/65
15 Push Press – 95/65
15 Thrusters – 95/65

C. Accrue 1 MIN Handstand Hold = 3 Burpee Penalty for each drop

photo(11)