Dan Gallagher February 8, 2017 AMRAP, WOD, Blog Thursday - 2/9/17 Dan Gallagher February 8, 2017 AMRAP, WOD, Blog 20 Minute AMRAP 300m Row 5 Deadlifts (135/95 lbs) 5 Hang Power Cleans (135/95 lbs) 5 Front Squats (135/95 lbs) 20" L-Sit Hold6:00am, 9:30am, 12:00am Classes are cancelled...status of evening to be updated by 2:00pm
Dan Gallagher February 6, 2017 WOD, AMRAP Tuesday - 2/7/17 Dan Gallagher February 6, 2017 WOD, AMRAP Back Squat 8 x 3 @ 80% of 1RM 1:30 Rest between sets5 Minute AMRAP 55 Wall Ball (20/14 lbs) Max Calorie Row Score = Total Calories
Dan Gallagher February 1, 2017 AMRAP, Blog, Strongtown's Finest, WOD Thursday - 2/2/17 Dan Gallagher February 1, 2017 AMRAP, Blog, Strongtown's Finest, WOD 20 Minute AMRAP (As Many Reps As Possible) 15 Push-ups 75 Double Unders 2 Rope Climbs Max Front Squats (135/95 lbs)Score = Total Number of Front Squats
Dan Gallagher January 31, 2017 AMRAP, Blog, WOD, Strongtown Open Wednesday - 2/1/17: Strongtown Open Dan Gallagher January 31, 2017 AMRAP, Blog, WOD, Strongtown Open For Time 100 Calorie Row10 Minute AMRAP 8 Wall Ball (20/14 lbs) 6 Dumbbell Snatch + 8 Dumbbell Overhead Lunges (Right Arm) 6 Dumbbell Snatch + 8 Dumbbell Overhead Lunges (Left Arm)
Dan Gallagher January 26, 2017 Skill Work, WOD, AMRAP Friday - 1/27/17 Dan Gallagher January 26, 2017 Skill Work, WOD, AMRAP Skill Work Handstands / Handstand Push-ups Muscle-ups14 Minute AMRAP 2 Muscle-ups 7 Kettlebell Swings (32/24 kg) 14 Wall Ball (25/16 lbs) (10' Target)
Dan Gallagher January 17, 2017 AMRAP, WOD, Strongtown's Finest, Blog Wednesday - 1/18/17 Dan Gallagher January 17, 2017 AMRAP, WOD, Strongtown's Finest, Blog Pause Front Squat 3-3-3-3-3 3 Second Pause at the Bottom of Each Rep9 MinutesAs Many Rounds as Possible 3 Deadlifts + 3 Hang Squat Cleans + 3 Front Squats (135/95 lbs) 9 Bar Facing Burpees
Dan Gallagher January 11, 2017 AMRAP, WOD Thursday - 1/12/17 Dan Gallagher January 11, 2017 AMRAP, WOD As Many Rounds as Possible18 Minutes 6 Thrusters (115/75 lbs) 12 Toes to Bar 24 Double Unders Rx1 = 95/65 lbs Rx3 = Unbroken Double Unders
Dan Gallagher January 8, 2017 AMRAP, WOD Monday - 1/9/17 Dan Gallagher January 8, 2017 AMRAP, WOD Overhead Squats 1-1-1-1-17 Minute LadderAs Many Reps As Possible +3 Chest to Bar Pull-ups +3 Overhead Squats (95/65 lbs) Score = Total Reps
Dan Gallagher January 5, 2017 AMRAP, WOD Friday - 1/6/17 Dan Gallagher January 5, 2017 AMRAP, WOD Split Jerk 2-2-2-2-210 Minute AMRAP 8 Toes to Bar 10 Single Arm Dumbbell Jerk (5 each arm) 12 Single Arm Dumbbell Front Squat (6 each arm)
Dan Gallagher January 1, 2017 WOD, AMRAP, Blog Monday - 1/2/17 Dan Gallagher January 1, 2017 WOD, AMRAP, Blog Bench Press 1-1-1-1-1As Many Reps as Possible, With a Running Clock 0-3 Minutes: Max Sit-ups 3-5 Minutes: Max Double Unders 5-7 Minuts: Max Hollow Rock Hold