HERO WOD:
"Wood"

5 RFT:
400m Run
10 Burpee Box Jump (20/24)
10 SDLHP (95/135)
10 Thrusters (95/135)
Rest 1 minute

*45 min TC
Australian Army Sgt. Brett Wood MG, 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; mother, Allison; and father, David. Donations can be made in his name to the Commando Welfare Trust.

10 min EMOM: Snatch Complex:
Snatch
Hang Snatch

WOD:
8 min AMRAP:
10 C2B
10 Push Ups
10 Alt. Walking Lunge Steps

22 min AMRAP:
15/12 Cals Machine of choice
60 DU
20 SA DB Hang Clean & S2OH (35/50)
-1 min rest-

Jerk 5-5-5-5

WOD:
12 min AMRAP:
5 BMU
7 Bar Facing Over Burpees
9 HSPU

Power Clean: 3-3-3-3-3 (all re-grip)
Clean Pulls 3-3-3-3 @ 110% of your 1 RM Power Clean

WOD:
5 min AMRAP:
6 T2B
8 DL @ Clean Pull Load

Front Squat 5-5-5-5

WOD:
For Time:
50 Double DB Box Step Overs (35/50, 20/24)
50 Double DB Squats (35/50, 20/24)

10 min Snatch Complex EMOM:
Snatch Pull
Power Snatch
OHS
Hang Squat Snatch

Bi-Couplet Twist: Partner 1
For Time:
12 Hang Squat Snatch (85/115)
4 Rounds:
3 T2B
3 C2B

9 Hang Squat Snatch (85/115)
3 Rounds:
3 T2B
3 C2B

6 Hang Squat Snatch (85/115)
2 Rounds:
3 T2B
3 C2B

WOD:
30 min AMRAP:
50 KBS (35/53)
100 DU
50 Ab Mat Sit Ups
800m Run
50 Push Ups
100 DU
50 KB SDLHP (35/53)
800m Run

Jerk 3-3-3-3

WOD:
10 min AMRAP:
20 S2OH (65/95)
10 Box Jump Overs (20/24)
20 Back Rack Alt Leg Step Back Lunges (65/95)
10 Box Jump Overs (20/24)

Power Clean: 4-4-4-4 (tng)

WOD:
8 min Max Rep Double DB Devils Cleans
*Every time you break you have 8 SPU

Front Squat 3-3-3-3

WOD:
12 min AMRAP:
2/2/2, 4/4/4, 6/6/6…
RMU
10’ HSW Sections
Front Squat (Rx: 105/155, Comp: 135/205)

10 min EMOM of Snatch Complex:
Snatch Pull
Snatch
Hang Snatch

9 min AMRAP:
30 SA Alt. DB Snatch (Rx: 35/50)
3 Rope Climbs

4 5-minute Rounds for Max Reps:

90 seconds Max Cal Row
2 min and 30 seconds for:
40 WB 14/20, 9/10'
Max Rep T2B in remaining time.
1 min rest

Jerk 6-6-6-6

WOD:
12 min AMRAP:
10 HSPU
15 Box Jumps (20/24)
20 Ab Mat Sit Ups

Power Clean: 5-5-5-5

WOD:
For Time:
7-6-5-4-3-2-1 Power Clean (Rx: 95/135, Comp 115/175)
70-60-50-40-30-20-10 DU