Dan Gallagher December 28, 2016 Blog, Not for Time, WOD Thursday - 12/29/16 Dan Gallagher December 28, 2016 Blog, Not for Time, WOD Skill Work (pick one) Rope Climbs Muscle-ups3 Rounds - Not for Time 2 Rope Climbs or Max Muscle-ups 10 Back Squats (185/125 lbs) Rx1 = 155/105 lbs Rx3 = 205/140 lbs
Dan Gallagher December 19, 2016 For Time, WOD, Blog, Twelve Days TUESDAY - 12/20/16 Dan Gallagher December 19, 2016 For Time, WOD, Blog, Twelve Days Back Squat 4 x 6 Same Weight (4 Sets x 6 Reps)For Time9-12-15 Thrusters (95/65 lbs) Pull-ups
Dan Gallagher December 11, 2016 WOD, AMRAP, Blog Monday - 12/12/16 Dan Gallagher December 11, 2016 WOD, AMRAP, Blog Front Squat 5-5-5-5-510 Minute AMRAP 10 Pull-ups 15 Wall Ball (20/14 lbs) 60' Bear Crawl / 20' Handstand Walk
Dan Gallagher December 7, 2016 FGB Style, WOD, Blog Thursday - 12/8/16 Dan Gallagher December 7, 2016 FGB Style, WOD, Blog Weighted Ring Dip 1-1-1-1-1FGB Style3 Rounds for Max Reps at Each Station in 1 Minute Box Jumps (24/20") Strict Pull-ups Sit-ups No Rest between stations or at end of round.
Dan Gallagher December 1, 2016 Girl, WOD, Blog, Events Friday - 12/2/16 Dan Gallagher December 1, 2016 Girl, WOD, Blog, Events Clean & Jerk (power): 3-3-3-3GraceFor Time: 30 Clean & Jerks 135/95 lbs
Dan Gallagher November 23, 2016 WOD, Hero, AMRAP, Blog Thursday - 11/24/16 Dan Gallagher November 23, 2016 WOD, Hero, AMRAP, Blog The Chief5 Rounds of 3 Minute AMRAPs 3 Power Cleans (135/95 lbs) 6 Push-ups 9 Air Squats 5 Separate Scores 1 Minute Rest Between Rounds
Dan Gallagher November 20, 2016 FGB Style, WOD, Blog Monday - 11/21/16 Dan Gallagher November 20, 2016 FGB Style, WOD, Blog Pause Snatch (full squat) 2-2-2-2-2 2 Second pause above knee (low hang position) on each snatchFGB Style3 Rounds for Max Reps at Each Station in 1 Minute Hang Squat Snatch (75/55 lbs) Ring Dips Rest
Dan Gallagher November 10, 2016 Hero, Events, WOD, Blog Friday - 11/11/16 Dan Gallagher November 10, 2016 Hero, Events, WOD, Blog DT5 Rounds - For Time 12 Deadlifts (155/105 lbs) 9 Hang Power Cleans (155/105 lbs) 6 Push Jerk (155/105 lbs)Zembiec (Friday Evening)5 Rounds - For Time 11 Back Squats (185/125 lbs) 7 Strict Burpee Pull-ups 400m Run
Dan Gallagher November 7, 2016 WOD, Ladder, Blog, Member Spotlight Tuesday - 11/8/16 Dan Gallagher November 7, 2016 WOD, Ladder, Blog, Member Spotlight Front Squat 6 x 2 @ 80% of 1RM7 Minute Ladder +1 Hang Squat Clean (135/95 lbs) +1 Lateral Bar Burpee 1/1...2/2...3/3...4/4...Etc... Score = Total Reps
Dan Gallagher November 6, 2016 EMOM, WOD, Blog Monday - 11/7/16 Dan Gallagher November 6, 2016 EMOM, WOD, Blog Weighted Pull-ups 5 x 1 5 Sets, 1 Rep - Same WeightEMOM - 12 MInutes (Alternating Stations) 5 Strict Pull-ups 1 Power Clean + 3 Strict Press Max Sit-ups Score = Rounds completed, weight used on press, & total sit-ups
