HERO WOD – Baird VC MG

8

‘LEADING FROM THE FRONT’

Paid the ultimate price for his country on 22 June 2013

CPL Baird VC MG 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.

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AHG HERO WOD BAIRD Poster
This AHG Hero WOD Poster is a great tribute to Commando CPL Cameron Baird VC MG. A high resolution PDF bleed downloadable format ready to be printed* and mounted* in your gym, home or office. Inspire your gym members when briefing the epic HERO WOD by referring to the poster in an easy to understand layout.

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For every e-poster purchased AHG will donate 50% to the Cam’s Cause.


THE HERO WOD

Writer: Jamie Zimmermann & Jimmy Wright
  • 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

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

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

Mixed heats start women min earlier.

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