Dan Gallagher October 20, 2016 AMRAP, WOD, Events Friday - 10/21/16 Dan Gallagher October 20, 2016 AMRAP, WOD, Events 5 Minute AMRAPS2:30 Rest after each AMRAP (3 separate scores)5 Minutes: Max Toes to Bar5 Minutes: Max Wall Ball (20/14 lbs)5 Minutes: Max Burpees
Dan Gallagher October 19, 2016 AMRAP, WOD Thursday - 10/20/16 Dan Gallagher October 19, 2016 AMRAP, WOD 20 Minute AMRAP 10 Box Jumps / Step-ups (24/20") 10 Power Cleans (135/95 lbs) 10 Ring Dips 10 Calorie Row Rx1 = 115/75 Rx3 = 155/105
Dan Gallagher October 11, 2016 AMRAP, WOD Wednesday - 10/12/16 Dan Gallagher October 11, 2016 AMRAP, WOD As Many Rounds as Possible18 Minute 1 Rope Climb 6 Thrusters (115/75 lbs) 1 Rope Climb 12 Calorie Row 24 Double Unders
Dan Gallagher October 10, 2016 WOD, AMRAP, Lurong Tuesday - 10/11/16 Dan Gallagher October 10, 2016 WOD, AMRAP, Lurong Snatch 3-3-3-3-3 Touch & GoLurong Challenge: The Equalizer9 Minute AMRAP 12 Toes to Bar 9 Snatch (115/75 lbs) 6 Box Jump Overs (30/24") 3 Muscle-Ups
Dan Gallagher October 6, 2016 WOD, AMRAP, EMOM Friday - 10/6/16 Dan Gallagher October 6, 2016 WOD, AMRAP, EMOM Every Minute on the Minute - 8 Minutes 2 Power Cleans 2 Shoulder to Overhead 2 Barbell Lunges (front rack)8 Minute AMRAP 5 Lateral Bar Burpees 5 Shoulder to Overhead 10 Barbell Lunges (front rack)
Dan Gallagher October 3, 2016 AMRAP, WOD Tuesday - 10/4/16 Dan Gallagher October 3, 2016 AMRAP, WOD Clean 2-2-2-2-2 Full SquatLurong Challenge WOD10 Minute AMRAP 15 Wall Ball (20/14 lbs)(10' Target Men & Women) 30 Kettlebell Swings (32/24 kg) 60 Double Unders
Dan Gallagher September 29, 2016 AMRAP, WOD Friday - 9/30/16 Dan Gallagher September 29, 2016 AMRAP, WOD Skill Work Double Unders18 Minute AMRAP 36 Double Unders 18 Lunges 9 Power Cleans (135/ 95 lbs)
Dan Gallagher September 27, 2016 Time Trial, WOD, AMRAP, Blog Wednesday - 9/28/16 Dan Gallagher September 27, 2016 Time Trial, WOD, AMRAP, Blog Row 250m x 4 (1 Minute rest)5 Minute AMRAPs (two scores, rest 2 minutes in between)AMRAP #1 5 Toes to Bar 10 Sit-ups 15 GrasshoppersAMRAP #2 5 Chest to Bar Pull-ups 10 Push-ups 15 Squats
Dan Gallagher September 20, 2016 WOD, AMRAP Wednesday - 9/21/16 Dan Gallagher September 20, 2016 WOD, AMRAP 20 Minute AMRAP 20 Wall Ball (20/14 lbs) 20 Sit-ups 20 Kettlebell Swings (24/16 kg) 20 Double Unders 200m Run
Dan Gallagher September 19, 2016 Barbell WOD, Lurong, AMRAP, WOD Tuesday - 9/20/16 Dan Gallagher September 19, 2016 Barbell WOD, Lurong, AMRAP, WOD Thruster Complex 1 Cluster + 1 Thruster Work to a Max ComplexLurong Benchmark #2: Championship Complex8 Minute AMRAP 5 Deadlift 4 Hang Power Cleans 3 Front Squats 2 Shoulder to Overhead 1 Ground to Overhead
