Dan Gallagher September 11, 2016 AMRAP, WOD Monday - 9/12/16 Dan Gallagher September 11, 2016 AMRAP, WOD Run 400m x 3 1 Minute Rest in between Runs Score = Total Time10 Minute AMRAP 5 Hang Power Snatch (75/55 lbs) 10 Box Jump / Step-ups (24/20") 15 Wall Ball (20/14 lbs)
Dan Gallagher September 6, 2016 AMRAP, WOD, Lurong Wednesday - 9/7/16 Dan Gallagher September 6, 2016 AMRAP, WOD, Lurong Back Squat 5-5-5-5-512 Minute AMRAP Buy-in: 400m Run 10 Kettlebell Snatches (5 Each Arm) (24/16 kg) 10 Box Jump Overs (24/20") 10 Push-ups
Dan Gallagher September 1, 2016 WOD, AMRAP Friday - 9/2/16 Dan Gallagher September 1, 2016 WOD, AMRAP Skill Work Muscle-ups Pistol Squats Handstands3 Minutes at Each Station Muscle-ups Alternating Pistol Squats Handstand Push-ups 2 Minutes Rest in Between 3 Separate Scores
Dan Gallagher August 23, 2016 AMRAP, WOD Wednesday - 8/24/16 Dan Gallagher August 23, 2016 AMRAP, WOD Back Squat 2-2-2-2-210 Minute AMRAP 10 Calorie Row 10 Toes to Bar 25 Double Unders
Dan Gallagher August 10, 2016 WOD, AMRAP Thursday - 8/11/16 Dan Gallagher August 10, 2016 WOD, AMRAP Barbell Complex 2 Push Press + 1 Push Jerk3 Rounds of 3 Minutes (1 Min Rest) 6 Shoulder to Overhead (95/65 lbs) 9 Sit-ups 12 Grasshoppers
Dan Gallagher August 7, 2016 WOD, AMRAP Monday - 8/7/16 Dan Gallagher August 7, 2016 WOD, AMRAP Final DayBack Squat 5 x 3 @ 75% of 1RM10 Minute AMRAP Buy-in: 50 Wall Ball (20/14 lbs) 5 Pull-ups 10 Push-ups 15 Air Squats
Dan Gallagher August 5, 2016 WOD, AMRAP Saturday - 8/6/16 Dan Gallagher August 5, 2016 WOD, AMRAP 20 Minute AMRAP 200m Run 2 Rope Climbs 5 Handstand Push-ups 10 Burpee Box Jumps (24/20")Saturday Swim WOD posted...
Dan Gallagher August 1, 2016 WOD, Lift for a Purpose, AMRAP Tuesday - 8/2/16 Dan Gallagher August 1, 2016 WOD, Lift for a Purpose, AMRAP Test Day - Will be repeated for the next 3 weeksBack Squat 5 x 3 @ 75% of 1RM10 Minute AMRAP Buy-in: 50 Wall Ball (20/14 lbs) 5 Pull-ups 10 Push-ups 15 Air Squats
Dan Gallagher July 28, 2016 WOD, Lift for a Purpose, Blog, AMRAP Friday - 7/29/16 Dan Gallagher July 28, 2016 WOD, Lift for a Purpose, Blog, AMRAP Handstand Push-up (strict) 5 x 3 or...5 Sets for Total Reps12 Minute AMRAP 60' Walking Lunge 20 Russian Kettlebell Swings (24/16 kg) 10 Ring Push-ups
Dan Gallagher July 24, 2016 Blog, WOD, AMRAP Monday - 7/25/16 Dan Gallagher July 24, 2016 Blog, WOD, AMRAP Test Day - Will be repeated for the next 3 weeksBack Squat 5 x 3 @ 75% of 1RM10 Minute AMRAP Buy-in: 50 Wall Ball (20/14 lbs) 5 Pull-ups 10 Push-ups 15 Air Squats
