Baird Hero WOD

MEN: 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 AMRAP the remaining 1min or over 3mins move to the next minute of movements.

then into

3 Rounds AMRAP

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 AMRAP the remaining 1min or over 4mins move to the next minute of movements.

then into

3 Rounds AMRAP

1 min Pull-Ups 1min Deadlifts 90kg/70kg 1 min Lateral Burpees 1 min rest (rounds 1 and 2 only)

Mixed heats start women min earlier.

OPEN 90kg/70kg 30-39yr 90kg/70kg 40-49yr 80kg/40kg 50yr+ 70kg/30kg Scaled competitor discretion

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

 

Baz-Rob-Galagher-Mcdonald-Hero-WOD