• 3 Round not for time of:
Double DB Romanian Deadlift 15 reps unbroken
Double DB Bent Over Row 15 reps unbroken
(Utilizza un carico con cui riesci a fare 15 reps unbroken)
MB Rotational Throws 10 reps/side

"Wood" The Story Behind The Hero
32-year old Brett Woods is an Austrailian Special Forces Commando and was killed in Afghanistan. He died instantly when an insurgent IED expoloded on a foot patrol he led in the Kandahar Province. Wood was an esteemed member of the Australian Defense Force. Sergeant Brett Wood is survived by his wife Elvi, his mother Allison, and his father, David.

"Wood"
5rds of this for time:

Run 400m
10 Box Jump Burpees (24/20)
10 SDLHP (95/65 RX)
10 Thrusters (95/65 RX)
Rest 1 Minute

Strength:
Push Press 5x5 @135 lbs---need to work on form so may lower weight for next time.

WOD:
1/2 mile run
then
3 rounds
DB Swings, 25 reps @ 50lbs
Burpees, 25 reps
then
1/2 mile run

Team race to cover 100km:
5km run
30km row
65km bike

Run 5km
Row and bike concurrently.

Active recovery
60 min swimming

100 pullups, 100 pushups, 100, situps, 100 air squats - all wearing a 20 lb vest
I did this one like a slow and steady pace. Actually my grip was slipping a bit on the pullups. The bar is really smooth. Of course the pullups took the longest. I started with i think 6 sets of 10 then sets of 6 & 5 and at the end 3s. Pushups were similar in that I did I think 5 sets of 10 then a bunch of 8's then 6's and 5s. Situps were the easiest. I did 20, then sets of 15, and I did 2 sets of 10 at the end. Air squats were fine, but my legs were cramping up after I did the first 35, so I was doing 15 then a few seconds rest and repeat. I would sit down and shake out the legs. If I really squeezed at the top, the quads would just lock up for a few seconds each rep.. made them slow, but I just did them slow and steady....
what a difference the vest makes... like twice as slow and a totally different feeling. Glad I did this WOD last night.

5x20 kg
5x30 kg
5x35 kg
5x40 kg
5x45kg
3x50 kg

Strength:
Deadlifts
(10 – 8) 5 – 5 – 5

WOD:
12 Min AMRAP
4 ring dips
8 Kettlebell Swings
12 Squats
*complete 3 deadlifts after every 2 rounds

NOTE: rest 7 mins between each AMRAP

Metcon 1:

7 Min AMRAP: Burpees

Reps: 99

Metcon 2:

7 Min AMRAP: 7 Box Jumps (24), 7 Ring Dips, 7 V-ups

Reps: 138

Metcon 3:

7 Min AMRAP: Run for 7 mins for distance

Distance: .93 miles

Perform all exercises with 95 lbs. Barbell

40 Deadlift
40 Back Squat
40 Sumo Deadlift High Pull
40 Push Press
100 Double Unders