Five rounds for time
400m run
10 Burpee box jumps (24"/20")
10 SDHP (42.5kg/30kg)
10 Thruster (42.5kg/30kg)
1 min rest
Include rest breaks in total time
CrossFit Anarchy Bendigo |
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"Brett loved running, reflected in the 400m sprints. Brett loved standard lifts and repetitions, which you’ll discover in SDHP, and thrusters. When it comes to the burpee box jumps, well, this is a lung and leg buster, and that is something Commandos and Soldiers alike endure in training and on operations. The rest is for consolidation, reflecting on what has been and what is about to happen" WOOD
Five rounds for time 400m run 10 Burpee box jumps (24"/20") 10 SDHP (42.5kg/30kg) 10 Thruster (42.5kg/30kg) 1 min rest Include rest breaks in total time
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"Holleyman" 30 rounds for time of: 5 Wall Balls, 9kg 3 Hand Stand Push Ups 1 Power Clean, 100kg Scaling Options Available Accordingly U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.
Australian Hero Games week is here.... Three days... Three HERO WODs... Bring everything you have... leave nothing behind...Give it your all....Remember why you are doing it.... 3...2..1... GO! "Leading From the Front" - HERO WOD BAIRD"CPL Baird died how he lived, at the front; giving his all without any indecision. The 600m sprint represents him leading a team into a gunfight at full charge, an action he was known for so don’t hold back; he never did. He always programmed pull-ups, deadlifts and burpees to maintain his high standard of fitness. These movements were common on Baird’s battlefield; pulling himself over a wall, carrying a wounded mate, or taking cover when the enemy started firing. The ‘rest’ is recovery and preparation time for the next round, or in Baird’s case the next course of action on the battlefield." MEN: 13 minutes
600m run buy in, 2min CAP – on the 2min mark the 1 min rounds commence. Run under 2mins do extra pull ups, Run over 2mins AMRepsAP the remaining 1min or over 3mins move to the next minute of movements. then into 3 Rounds AMRepsAP WOMEN: 14 minutes 600m run buy in, 3min CAP – on the 3min mark the 1 min rounds commence. Run under 3mins do extra pull ups, Run over 3mins AMRepsAP the remaining 1min or over 4mins move to the next minute of movements. then into 3 Rounds AMRepsAP 1 min Pull-Ups 1min Deadlifts 90kg/70kg 1 min Lateral Burpees 1 min rest (rounds 1 and 2 only) NOTE: The Box will be CLOSED Saturday the 2nd of November, due to my attendance at Schwartz Comp in Melbourne this weekend. Sorry for any inconvenience guys. Enjoy the extra recovery day and I'll see you all on Monday!!!
PART A - SKILLS
10 Minutes on Pistols PART B - 3 ROUNDS FOR TIME OF: 50 Double Unders 30 Pistols (alternating legs) 30 Pullups BUY IN: 800m RUN CASH OUT: 50 BURPEES 40 Minute time cap |
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May 2019
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