“Wood”

Apr 25th, 2020

Category: Uncategorized

“Wood”


AT HOME FITNESS – Live coached WODs on Zoom. Check our Class Schedule for times. Click the link to join—->https://zoom.us/j/491227192

Warm-up
Tabata
20s Work: 10s Active Prison Squat Hold – No Rest – Hustle when Transitioning.
High knees
Straight leg kicks
Butt kickers
Jumping jacks

Repeat all four exercises for a total of 4 minutes.

Mobility
Calf and Hamstring Mobility

WOD
“Wood”
5 Rounds
Run 400 meters
10 Burpee Box Jumps 24|20
10 Sumo Deadlift High Pulls 95|65
10 Thrusters 95|65
Rest 1 minute

Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, 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.

At Home WOD “WOOD” Version*
5 Rounds
400m Run
10 Burpee Tuck Jumps
10 Object SDHP
10 Single Arm Thrusters (5 each Side)

*If using a lighter, single object (db, kb or odd) perform the SDHP and Thruster for 10 reps on each side, each round.

Core | Extra Work
30-20-10
V-Ups
Flutter Kicks X 2
Plank Ups