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Crossfit WOD

Tuesday: Aussie Partner Hero WOD

25th January 2021

Classes at 4pm, 5pm and 6pm and Fitness at 6pm!



'McDonald and Galagher' (Done a shade differently and with a little extra at the end)

2 rounds for time:
200m run together
16 KB swings (P1)
16 Pull-ups or jumping pull-ups (P2)
16 Front squats (P1) 30-50kg / 15-35kg

200m run together
14 KB swings (P2)
14 Pull-ups or jumping pull-ups (P1)
14 Front squats (P2) 30-50kg / 15-35kg

200m run together
12 KB swings (P1)
12 Pull-ups or jumping pull-ups (P2)
12 Front squats (P1) 30-50kg / 15-35kg

At the 25 min mark -
1788m Row
* Share anyhow

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.

McDonald enjoyed the heavy lifts such as front squats, and was known to swing up a kettlebell. Strength was his game. Therefore, 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.


On a running clock - 

At 0 -
10 mins Bike erg
* 5 sets of 1 min hard - 1 min easy
(Target 600m / 540m)
2 mins rest

At 12 -
10 mins Row
* 5 sets of 1 min hard - 1 min easy
(Target 300m / 270m)
2 mins rest

At 24 -
10 mins Ski
(Target 280m / 240m)
* 5 sets of 1 min hard - 1 min easy

At 36 mins -
3 rounds of:
10 Plank walk ups
20 Mountain climbers
30 Bicycles
* 1 min rest

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