Guest User May 3, 2017 AMRAP, WOD Thursday - 5/4/17 Guest User May 3, 2017 AMRAP, WOD 18 MinutesAs Many Rounds as Possible 3 Muscle-Ups 12 Sit-Ups 18 Wall Ball (20/14) 36 Double Unders
Dan Gallagher April 24, 2017 AMRAP, WOD Tuesday - 4/25/17 Dan Gallagher April 24, 2017 AMRAP, WOD 10 Minute AMRAP 10 Dumbbell Burpee Deadlifts (50/35 lbs) 15 Wall Ball (20/14 lbs) 20 Calorie Row5 Minutes Rest10 Minute AMRAP 10 Hang Power Snatch (75/55 lbs) 15 Kettlebell Step-ups (24/16 kg) (20/16") 30 Double Unders
Dan Gallagher April 18, 2017 AMRAP, EMOM, WOD Wednesday - 4/19/17 Dan Gallagher April 18, 2017 AMRAP, EMOM, WOD Every Minute on the Minute - 9 Minutes (AHAP) Minutes 1,2,3 = 1 Hang Power Clean + 1 Front Squat Minutes 4,5,6 = 1 Hang Squat Clean Minutes 7,8,9 = 1 Clean (full squat)9 Minute AMRAP 9 Box Jumps (30/24") 6 Front Squats (165 /110lbs) 3 Wall Climbs
Dan Gallagher April 12, 2017 AMRAP, WOD Thursday - 4/13/17 Dan Gallagher April 12, 2017 AMRAP, WOD Skill Work Ring Dips & Handstand Push-ups8 Minute AMRAP 250m Row 8 Ring Dips4 Minutes Rest8 Minute AMRAP 200m Row 8 Handstand Push-ups
Dan Gallagher April 10, 2017 AMRAP, WOD Tuesday - 4/11/17 Dan Gallagher April 10, 2017 AMRAP, WOD Snatch Complex 1 Pause Snatch + 1 Hang Snatch Snatches are Full Squat Pause = 3" at Knees7 Minute AMRAP 7 Calorie Row 14 Kettlebell Snatch (24/16 kg) (7 Each Arm) 14 Sit-ups
Dan Gallagher April 3, 2017 AMRAP, WOD Tuesday - 4/4/17 Dan Gallagher April 3, 2017 AMRAP, WOD As Many Rounds As Possible20 MInutes 5 Chest to Bar Pull-ups 10 Wall Ball (20/14 lbs) 15 Kettlebell Swings (24/16 kg)Score = Total Rounds + Reps
Dan Gallagher March 29, 2017 AMRAP, WOD Thursday - 3/30/17 Dan Gallagher March 29, 2017 AMRAP, WOD Overhead Squats 3-3-3-3-312 Minute AMRAP 200m Run 12 Burpees 9 Overhead Squats (95/65 lbs)
Dan Gallagher March 20, 2017 AMRAP, WOD Tuesday - 3/21/17 Dan Gallagher March 20, 2017 AMRAP, WOD 5 Minute AMRAP 20 Burpees Max Alternating Dumbbell Snatch (50/35 lbs) 3 Minutes Rest5 Minute AMRAP 20 Burpees Max Front Squats (135/95 lbs) 3 Minutes Rest5 Minute AMRAP 20 Burpees Max Double Unders
Dan Gallagher March 14, 2017 AMRAP, WOD Wednesday - 3/15/17 Dan Gallagher March 14, 2017 AMRAP, WOD 18 Minute AMRAP 3 Power Cleans (165/110 lbs) 9 Toes to Bar 12 Sit-ups 24 Double UndersScore = Total Rounds & Reps
Dan Gallagher March 7, 2017 AMRAP, WOD, Blog, Strongtown Open Wednesday - 3/8/17 Dan Gallagher March 7, 2017 AMRAP, WOD, Blog, Strongtown Open Deadlift 3-3-3-3-310 Minute AMRAP 10 Deadlifts 10 Lateral Bar Burpees 10 Pull-ups
