HERO WOD
Work Out
MCDONALD AND GALAGHER
2 Rounds for time
200m Run
16 KB Swings 24/16 Kg
16 Pull ups
16 Front Squats 50/30 Kg
200m Run
14 KB Swings 24/16 Kg
14 Pull ups
14 Front Squats 50/30 Kg
200m Run
12 KB Swings 24/16 Kg
12 Pull ups
12 Front Squats 50/30 Kg
Background
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. The front squat and kettlebell swings are for him.
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. The pull-ups and 200m run are for him.
All Workouts are on Wodify Workout CrossFit Sunshine Coast has moved over to Wodify Affiliate Management System. All Workout are now published …
Sunday – Open Gym Workout RXEvery minute (14 minutes)10 Kettlebell Swings 24/1610 V-Ups SCEvery minute (14 minutes)10 Kettlebell Swings 16/1210 Tuck Up FITEvery …
Good little Sat WOD Warm Up Movement Prep/Activation and Increasing Heart Rate 6 min AMRAP30-sec ski5 alternating v-ups (each side)10 Box Step …