Fri – 25/4/14

They went with songs to the battle, they were young.
Straight of limb, true of eyes, steady and aglow.
They were staunch to the end against odds uncounted,
They fell with their faces to the foe.

They shall grow not old, as we that are left grow old.
Age shall not weary them, nor the years condemn.
At the going down of the sun and in the morning,
We will remember them.

Lest we forget.

Photo: 'LEADING FROM THE FRONT' HERO WOD BAIRD</p><br /><br /><br /><br />
<p>MEN: 13 minutes<br /><br /><br /><br /><br />
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.</p><br /><br /><br /><br />
<p>then into</p><br /><br /><br /><br />
<p>3 Rounds AMRepsAP </p><br /><br /><br /><br />
<p>WOMEN: 14 minutes<br /><br /><br /><br /><br />
600m run buy in, 3min CAP – on the 3min mark the 1 min rounds<br /><br /><br /><br /><br />
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.</p><br /><br /><br /><br />
<p>then into</p><br /><br /><br /><br />
<p>3 Rounds AMRepsAP </p><br /><br /><br /><br />
<p>1 min Pull-Ups<br /><br /><br /><br /><br />
1 min Deadlifts 90kg/70kg<br /><br /><br /><br /><br />
1 min Lateral Burpees<br /><br /><br /><br /><br />
1 min rest (rounds 1 and 2 only)</p><br /><br /><br /><br />
<p>Mixed heats start women min earlier.</p><br /><br /><br /><br />
<p>CPL Baird died how he lived, at the front; giving his all without any indecision.</p><br /><br /><br /><br />
<p>The 600 metre 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.</p><br /><br /><br /><br />
<p>He always programmed pull-ups, deadlifts and burpees to maintain his high standard of fitness.</p><br /><br /><br /><br />
<p>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.</p><br /><br /><br /><br />
<p>The ‘rest’ is recovery and preparation time for the next round, or in Baird’s case the next course of action on the battlefield.</p><br /><br /><br /><br />
<p>THEY FIGHT, THEY PROTECT, WE HERO WOD.</p><br /><br /><br /><br />
<p>AHG

 WOD starts at 8am sharp!

CPL Baird died how he lived, at the front; giving his all without any indecision.

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.

‘LEADING FROM THE FRONT’ HERO WOD BAIRD

WOMEN: 14 minutes

  • 600m run in 3min CAP – on the 3min mark the 1 min rounds commence.
    • Run 600m under 3mins: do extra pull ups
    • Run 600m over 3mins: do as many pull ups as possible in the remainder of minute 1
    • Run 600m over 4mins: move to the next minute of movements (deadlifts).

then into

  • 3 Rounds for AMRepsAP
    • 1 min pull ups
    • 1 min deadlifts 70kg
    • 1 min lateral burpees
    • 1 min rest (rounds 1 and 2 only)

MEN: 13 minutes

  • 600m run in 2min CAP – on the 2min mark the 1 min rounds commence.
    • Run 600m under 2mins: do extra pull ups
    • Run over 2mins: do as many pull ups as possible in the remainder of minute 1
    • Run 600m over 3mins: move to the next minute of movements (deadlifts)

then into

  • 3 Rounds for AMRepsAP
    • 1 min pull ups
    • 1 min deadlifts 90kg
    • 1 min lateral burpees
    • 1 min rest (rounds 1 and 2 only)