Friday 26/9/14 – Performance

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 BAIRDMEN: 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
1 min Deadlifts 90kg/70kg
1 min Lateral Burpees
1 min rest (rounds 1 and 2 only)

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