Dan Gallagher July 10, 2016 WOD, FGB Style Monday - 7/11/16 Dan Gallagher July 10, 2016 WOD, FGB Style Back Squat 5-5-5-5-53 Rounds of 4:00 - 3 Separate ScoresRound #1 Run 400m - Max Box Jumps (24/20")Round #2 Run 400m - Max Sit-upsRound #3 Run 400m - Max Russian KB Swings (24/16 kg)
Dan Gallagher July 7, 2016 WOD, AMRAP, Time Trial Friday - 7/8/2016 Dan Gallagher July 7, 2016 WOD, AMRAP, Time Trial Row - Distance Trial 5 Minutes Score = Total Meters10 Minute AMRAP 150m Row 10 Overhead Walking Lunges 5 Strict Pull-ups
Dan Gallagher July 6, 2016 WOD, Barbell WOD Thursday - 7/7/16 Dan Gallagher July 6, 2016 WOD, Barbell WOD Barbell WOD SamplerClean & Jerk 4 x 2 @ 85%Back Squat 1 x 90% 2 x 3 @ 30# Less then 90%Core / Complex Click to read more...
Dan Gallagher July 5, 2016 WOD, For Time Wednesday - 7/6/16 Dan Gallagher July 5, 2016 WOD, For Time Strict Press 2-2-2-2-23 Rounds - For Time 200m-400m-200m 9 Push-ups 12 Box Jump / Step-ups (24/20") 24 Double Unders
Dan Gallagher July 4, 2016 WOD, For Time Tuesday - 7/5/16 Dan Gallagher July 4, 2016 WOD, For Time Turkish Get-ups 2-2-2-2-221-15-9 KB Sumo Deadlift High Pull Burpees
Dan Gallagher July 3, 2016 WOD, Hero Monday - 7/4/16 Dan Gallagher July 3, 2016 WOD, Hero Luke Run 400m 15 Clean & Jerks Run 400m 30 Toes to Bar Run 400m 45 Wall Ball Run 400m Click to read more....
Dan Gallagher July 1, 2016 Hero, WOD Saturday - 7/2/16 Dan Gallagher July 1, 2016 Hero, WOD Moore - 20 Minute AMRAP 1 Rope Climb 400m Run Max Handstand Push-ups
Dan Gallagher June 30, 2016 Blog, Barbell WOD, WOD Friday - 7/1/16 Dan Gallagher June 30, 2016 Blog, Barbell WOD, WOD Barbell WOD: To Intesity and Beyond! Day 3 SamplerClean & Jerk 3 x 3 @ 80%Back Squat 1 x 2 @ 90% 2 x 3 @ 30 lbs less then 90%Core / Complex ....
Dan Gallagher June 29, 2016 WOD, For Time Thursday - 6/30/16 Dan Gallagher June 29, 2016 WOD, For Time For Time - Split However Possible 1 Mile Run 40 Toes to Bar 60 Box Jumps 80 Burpees
Dan Gallagher June 28, 2016 WOD, Time Trial Wednesday - 6/29/16 Dan Gallagher June 28, 2016 WOD, Time Trial Run / Row Time Trial 500m Row - 400m Run 250m Row - 200m RunOverhead Squat Work up to a 3 Rep max
