Australia Day Hero WOD
In today's workout we are honouring two Aussie heroes that gave up everything for their country. Here is a little bit of background info about who this workout is about and why the movements were chosen:
"PTE Galagher & LCPL McDonald were serving together with the Special Operations Task Group in Afghanistan when they were tragically killed in a helicopter crash on 30 August, 2012. The Galagher & McDonald workout is named in their honour. McDonald enjoyed the heavy lifts such as Front squats and was known to swing up a Kettlebell. Strength was his game therefore the Front squats and KB swings are for him. Galagher was a man who loved metabolic conditioning workouts. He was fast, strong and quick to find a pull-up bar for his fitness programming. The pull-ups and the 200m are for him"
'McDonald and Galagher'
In teams of 2 -
2 rounds of:
200m run
16 KB swings 24 / 16 kg
16 Pull-ups
16 Front squats 50 / 35 kg
200m run
14 KB swings 24 / 16 kg
14 Pull-ups
14 Front squats 50 / 35 kg
200m run
12 KB swings 24 / 16 kg
12 Pull-ups
12 Front squats 50 / 35 kg
* Person 1 does the round of 16's and tags person 2 who does round of 14's. Continue in this fashion until 2 full rounds are completed.
FINISHER
At the 20 min mark -
In 5 teams and on a 15 minute clock:
Row for max calories
* Change out rower on every minute
In today's workout we are honouring two Aussie heroes that gave up everything for their country. Here is a little bit of background info about who this workout is about and why the movements were chosen:
"PTE Galagher & LCPL McDonald were serving together with the Special Operations Task Group in Afghanistan when they were tragically killed in a helicopter crash on 30 August, 2012. The Galagher & McDonald workout is named in their honour. McDonald enjoyed the heavy lifts such as Front squats and was known to swing up a Kettlebell. Strength was his game therefore the Front squats and KB swings are for him. Galagher was a man who loved metabolic conditioning workouts. He was fast, strong and quick to find a pull-up bar for his fitness programming. The pull-ups and the 200m are for him"
'McDonald and Galagher'
In teams of 2 -
2 rounds of:
200m run
16 KB swings 24 / 16 kg
16 Pull-ups
16 Front squats 50 / 35 kg
200m run
14 KB swings 24 / 16 kg
14 Pull-ups
14 Front squats 50 / 35 kg
200m run
12 KB swings 24 / 16 kg
12 Pull-ups
12 Front squats 50 / 35 kg
* Person 1 does the round of 16's and tags person 2 who does round of 14's. Continue in this fashion until 2 full rounds are completed.
FINISHER
At the 20 min mark -
In 5 teams and on a 15 minute clock:
Row for max calories
* Change out rower on every minute
