McDonald & Galagher (Hero WOD) - Wednesday 25 April 2018

ANZAC Day - Lest We Forget.

They shall grow not old, as we that are left grow old; 
Age shall not weary them, nor the years condemn. 
At the going down of the sun and in the morning 

We will remember them.



PTE Galagher & LCPL McDonald were serving together with the Australian Special Operations Task Group in Afghanistan when they were tragically killed in a helicopter crash on 30 August, 2012.

McDonald enjoyed the heavy lifts such as front squats, and was known to swing up a kettlebell. Strength was his game. PTE Galagher was a man who loved his metabolic conditioning workouts. He was fast, strong, and quick to find a pull up bar for his fitness programming. 


CONDITIONING
2 rounds of:

200m run *
16 kettlebell swings (24/16) **
16 pull-ups ***
16 front squats (50/30) **
200m run
14 kettlebell swings (24/16)
14 pull-ups
14 front squats (50/30)
200m run
12 kettlebell swings (24/16)
12 pull-ups
12 front squats (50/30)

Scaling options:
* 250m Row 
** Lighter load 
*** Assisted / Pull Up progressions 


Box Bulletin Board:

1) OPEN Gym on Fridays 6 - 7pm and Saturdays 12:30 - 2:30pm. 

Surfer on Acid - Tuesday 24 April 2018




STRENGTH – Snatch Pull
1 x 5 @ 85%
1 x 5 @ 90%
3 x 5 @ 95%

SKILLS
Rope climbs (10-15 mins.)

CONDITIONING
3 Rounds (10 min cap):

200 Meter Run *
21 Burpees

Scaling options:
* 250m row


Box Bulletin Board:

1) OPEN Gym on Fridays 6 - 7pm and Saturdays 12:30 - 2:30pm. 

Jump Ship - Monday 23 April 2018



STRENGTH – Clean Pull
1 x 5 @ 85%
1 x 5 @ 90%
3 x 5 @ 95%

CONDITIONING
AMRAP 18:

21/15 Calorie Row
18 Jumping Lunges *
15 AbMat Sit-ups
12 Hand Release Push-ups

Scaling options:
* Static lunges

Box Bulletin Board:

1) OPEN Gym on Fridays 6 - 7pm and Saturdays 12:30 - 2:30pm.