Jul 292014
 

A. 3 Rounds for Max Reps: HSPU or HS Holds

B. 12 MIN AMRAP:
200m KB Farmers Carry Buy-In (70/44 – Each Hand)
Then, AMRAP w/ Remaining Time of:
4 Thrusters – 115/75
8 Up-Downs
12 Sit-Ups
100m Sprint

C. Accrue 2 MIN Monkey Hang

photo(13)

Jul 282014
 

A. 10 MIN EMOM:
Even MIN = 3 Front Squat (For Load, From Rack)
Odd MIN = 6 Burpees

B. For Time:
20 G2S Atlas Stone Buy-In
Then, 3 Rounds of:
9 DL – 225/155
15 T2B
21 Box Jump-Overs – 24/20

C. Accrue 2 MIN Plank Hold = 3 Burpee Penalty for each rest

IMG_8455

Jul 252014
 

A. 10 MIN to establish 1RM DL

B. 10 MIN AMRAP:
Round 1 = 2 BW DL + 2 C2B Pull-Ups
Round 2 = 4 BW DL + 4 C2B Pull-Ups
Round 3 = 6 BW DL + 6 C2B Pull-Ups
And so forth… Score is combined total of completed DL & C2B Pull-Up Reps in time allowed.

C. 2 MIN AMRAP: HRPU

photo(37)

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