Monday, 03/12/12

02 Dec Monday, 03/12/12

*The Healthy Habits Challenge has come to a close. Please submit your final scores by Tuesday to allow April to determine final standings. If you have made significant gains over the last month the real challenge begins now – maintain the good work.
Today’s workout is the first of two Hero WODs we will be doing this week. “Wood” and “Galagher and McDonald”. They are in honour of three Australian soldiers and donations can be made to The Commando Welfare Trust.
“Wood”
5 rounds for time:
400m Run
10 Burpee Box Jumps (24/20″)
10 SDHP (42.5/30kg)
10 Thrusters (42.5/30kg)
1 Minute Rest


The story behind “WOOD”
“On 17 July 2006 the commandos were sent into the Chora Valley, Uruzgan, with a US infantry unit, to clear out an enemy sanctuary. Both units came under heavy fire and sustained numerous casualties. Despite being wounded himself, Wood immediately responded to his commander’s order to regain the initiative. With speed and aggression, he cleared a number of compounds sheltering the insurgents, allowing the Australian and US soldiers to continue the battle and airlift out the wounded and dead. The award citation states that Wood displayed “gallantry and leadership in the face of the enemy… of the highest order” and that his actions “were testament to the his leadership, fortitude and sense of duty to his team and the platoon.”
HERO Workouts Of the Day are meant to be tough and to test your physical and technical ability. Brett loved running, reflected in the 400m sprints. Brett loved standard lifts and repetitions, which you’ll discover in SDHP, and thrusters. When it comes to the burpee box jumps, well, this is a lung and leg buster, and that is something Commandos and Soldiers alike endure in training and on operations. The rest period is for consolidation, reflecting on what has been and what is about to happen.