Dan Gallagher April 27, 2017 EMOM, For Time, WOD Friday - 4/28/17 Dan Gallagher April 27, 2017 EMOM, For Time, WOD Every 2 Minutes - 5 Rounds (10 Minutes) 2 Power Cleans Same Weight5 Rounds - For Time + For Weight 200m Run 2 Power Cleans (AHAP) 6 Lateral Bar Burpees
Dan Gallagher April 26, 2017 For Time, WOD Thursday - 4/27/17 Dan Gallagher April 26, 2017 For Time, WOD Half MurphComplete the Following for Time 800m Run 50 Pull-ups 100 Push-ups 150 Air Squats 800m RunRuns are done at the beginning and end, pull-ups / push-ups / air squats can be split into any order & rep scheme.
Dan Gallagher April 20, 2017 For Time, WOD Friday - 4/21/17 Dan Gallagher April 20, 2017 For Time, WOD Filthy 50 (35 Minute Cap) 50 Box Jumps (24/20") 50 Jumping Pull-ups 50 Kettlebell Swings (16/12 kg) 50 Walking Lunges 50 Knees to Elbow 50 Push Press (empty barbell) 50 Back Extensions / Supermans 50 Wall Ball (20/14 lbs) 50 Burpees 50 Double Unders
Dan Gallagher April 17, 2017 For Time, WOD Tuesday - 4/18/17 Dan Gallagher April 17, 2017 For Time, WOD Back Squat 3-3-3-3-3 Increase weight between each set2 Rounds - For Time 30 Wall Ball (20/14 lbs) 600m Run
Dan Gallagher April 9, 2017 For Time, WOD Monday - 4/10/17 Dan Gallagher April 9, 2017 For Time, WOD Bench Press + Strict Pull-up 3-3-3-3 Increase weight between each set Perform 3 Strict Pull-ups after each set.3 Rounds - For Time 400m Run 35 Double Unders 15 Push-ups
Dan Gallagher April 6, 2017 For Time, WOD Friday - 4/7/17 Dan Gallagher April 6, 2017 For Time, WOD 15 RoundsFor Time 1 Squat Clean (AHAP) 3 Ring Dips 5 Box Jumps (24/20") Cleans are 'As Heavy As Possible'
Dan Gallagher March 30, 2017 WOD, For Time Friday - 3/31/17 Dan Gallagher March 30, 2017 WOD, For Time Deadlift 10-8-6-4-2 Increase weight between each setFor Time10-8-6-4-2 Deadlift (same weight as set of 10 from strength portion) Toes to Bar Wall Ball (20/14 lbs)
Dan Gallagher March 23, 2017 EMOM, For Time, WOD Friday - 3/24/17 Dan Gallagher March 23, 2017 EMOM, For Time, WOD Snatch - EMOM (Every 1:30 x 6)6 Rounds 2 Snatches (full squat) Increase weight each round6 Rounds 10 Box Jumps (24/20") 1 Snatch Attempt Score = Time + Total Weight Snatched
Dan Gallagher March 19, 2017 For Time, WOD Monday - 3/20/17 Dan Gallagher March 19, 2017 For Time, WOD Press Complex 1 Press + 3 Push Press + 5 Push Jerk Work to Max Complex For Time12-10-8-6-4-2 Hang Clean & Jerk (95/65 lbs) Sit-ups
Dan Gallagher March 15, 2017 For Time, WOD Thursday - 3/16/17 Dan Gallagher March 15, 2017 For Time, WOD Split Jerk 2-2-2-2-2For Time21-15-9 Shoulder to Overhead (95/65 lbs) 3 Rope Climbs
