The WOD

Featured / 30.09.2013

Part A: Movement Prep Part B:  Every 2 minutes for 10 minutes (6 working sets) Pause Front Squat x 3 Full 3 second pause at the bottom: Work up to near max triple Part C: 3RFT: 15 Box Jump Overs 24"/20" 400M Run 10 Front Squats #165/#115 *Pull Bar From Ground 
Featured / 28.09.2013

“Wood” 5 Rounds for Time Run 400 Meters 10 Burpee Box Jumps 24” 10 Sumo Deadlift High Pull #95/#65 10 Thrusters #95/#65 Rest 1 minute after each round. Score = Time with 4 minutes of rest included Australian Army Sergeant Brett Wood, 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.
Featured / 27.09.2013

Sport: Part A: Movement Preparation   Part B: Every 1.5 minutes for 6 minutes (5 working sets) High Hang Clean + Clean @ 65%   Part C: In 4 minutes, complete: Row 500 meters 10 Thrusters 95/65 20 Burpees 30 Goblet Squats 24/16 kg 40 Double Unders In 6 minutes complete: Row 500 meters 10 Thrusters 95/65 20 Burpees 30 Goblet Squats 24/16 kg 40 Double Unders   For Time: Row 500 meters 10 Thrusters 95/65 20 Burpees 30 Goblet Squats 24/16 kg 40 Double Unders   *Rest 2 minutes between each cycle