Dan Gallagher December 13, 2016 WOD, For Time Wednesday - 12/14/16 Dan Gallagher December 13, 2016 WOD, For Time Push Press 4 x 6 (touch and go)2 Rounds (12 Minute Cap)For Time: 20 Box Jump Overs (24/20") 25 Calorie Row 30 Shoulder to Overhead (75/55 lbs)
Dan Gallagher December 8, 2016 WOD, For Time Friday - 12/9/16 Dan Gallagher December 8, 2016 WOD, For Time Hang Snatch (low hang) 2-2-2-2-2For Time:2-4-6-8-10-12-14 Overhead Squats (95/65 lbs) Hand Release Push-ups
Dan Gallagher December 5, 2016 Chipper, For Time, WOD Tuesday - 12/6/16 Dan Gallagher December 5, 2016 Chipper, For Time, WOD For Time: 100 Wall Ball (20/14 lbs) 100 Double Unders 50 Calorie Row 100 Walking Lunges 100 Russian Kettlebell Swings (24/16 kg)
Dan Gallagher December 4, 2016 For Time, WOD Monday - 12/5/16 Dan Gallagher December 4, 2016 For Time, WOD Back Squat 3-3-3-3-3For Time21-15-9 Back Squat (115/75 lbs) Burpee
Dan Gallagher November 30, 2016 WOD, For Time Thursday - 12/1/16 Dan Gallagher November 30, 2016 WOD, For Time Bench Press 3-3-3-3-3For Time:15-12-9 Burpee Box Jumps (24/20") Toes to Bar
Dan Gallagher November 22, 2016 For Time, WOD Wednesday - 11/23/16 Dan Gallagher November 22, 2016 For Time, WOD Front Squat 5 x 1 @ 90% of 1 Rep Max4 RoundsFor Time 5 Strict Pull-ups 10 Burpees 20 Lunges
Dan Gallagher November 15, 2016 For Time, WOD Wednesday - 11/16/16 Dan Gallagher November 15, 2016 For Time, WOD 20 Rounds - For TimeCap: 30 Minutes 1 Power Clean (185/125 lbs) 3 Box Jumps (30/24") 5 Wall Ball (20/14 lbs) Rx1 = 155/105 lbs Rx3 = 205/135 lbs
Dan Gallagher November 13, 2016 WOD, For Time Monday - 11/14/16 Dan Gallagher November 13, 2016 WOD, For Time Front Squat 5 x 3 @ 85% of 1 Rep Max 5 Sets - 3 Reps: Same WeightFor Time 1,000m Row 100m Walking Lunge (30' x 11)
Dan Gallagher November 8, 2016 WOD, For Time Wednesday - 11/9/16 Dan Gallagher November 8, 2016 WOD, For Time Ring Dips (Strict or Weighted) 5 x 3For Time (20 Minute Cap) 25 Calorie Row 20 Box Jumps (24/20") 25 Kettlebell Swings (24/16 kg) 20 Ring Dips 25 Wall Ball (20/14 lbs) 20 Kettlebell Step-ups (24/16 kg) (20/16") 25 Double Unders 20 Calorie Row
Dan Gallagher November 2, 2016 For Time, WOD, Events Thursday - 11/3/16 Dan Gallagher November 2, 2016 For Time, WOD, Events For Time 100 Sit-ups20 Minute AMRAP 20 Second Squat Hold 20 Second Squat Ring Support 20 Second Chin Over Bar Hold 20 Calorie Row
