Weekly Overview

Monday Anzac Day HERO WOD – McDonald & Galagher 16

‘2 MATES, 2 HEROES, 2 ROUNDS, 1 WOD’
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.

2 Rounds for Time
200m run
16 reps 24/16kg KBS
16 reps pull ups
16 reps 50/30kg front squat

Then into

200m run
14 reps 24/16kg KBS
14 reps pull ups
14 reps 50/30kg front squat

Then into

200m run
12 reps 24/16kg KBS
12 reps pull ups
12 reps 50/30kg front squat

Tuesday-(Mobility) TBA by Coaches  (PreWorkout) CrossOver Symmetry Activation or Plyo (A) Behind the Neck Snatch Grip Press 3x5, Snatch Jumps 3x5, Tall Muscle Snatch 3x5 or HSPU Work (B) 7x3 Halting Snatch Deadlift 1", Above Knee, Power Position (C) For time- 50 Hang Power Snatch@50%1rm, 50 HSPU (D) Optional Front Squats 3x10 (E) Optional GHDHE Weighted 3x10 (PostWorkout) Iron Scap 

Wednesday-(Mobility) TBA by Coaches (PreWorkout) TBA (A) M/E Front Rack Step Up@12" 5 Steps Each leg alternating (B) For time-3 Rounds 5 Box Jumps 36/30", 10 Double KB Thrusters 24/16kg, 15 T2Bar or weighted GHDSU (C) Optional CFSEndurance Long Interval-3 x 700m Runs with Hill + Abmat Sit Ups 1:1 Work Recovery Group A-3:30min per interval to run 700m then max abmat sit-ups. Group b 4:00mins, Group C 4:30min   

Thursday-(Mobility) TBA by Coaches (PreWorkout) CrossOver Symmetry Activation or Plyo (A) Split Press 3x5, Jerk Jumps 3x5, Tall Jerks 3x5 or Technique Ring Muscle Ups (B) 7x3 Halting Clean Deadlift 1", Above Knee, Power Position (C) For time-3.6.9.12 Hang Clean+Push Jerk@60%1rm of Push Jerk, Ring Muscle Ups (D) Optional Overhead Squats 3x5 (E) Optional Glute Ham Raise Weighted 3x5 (PostWorkout) Iron Scap

Friday-(A) Strongman/Strongwoman TBA 

Saturday-7am CFSEndurance Short Interval TBA  

Saturday-8am Mobility Assessments with Michael 
Saturday-8am Catch Up
Saturday-9am Olympic Lifting with Dan M
Saturday-10am Open Box


Sunday-8am Active Recovery