Dan Gallagher July 24, 2016 Blog, WOD, AMRAP Monday - 7/25/16 Dan Gallagher July 24, 2016 Blog, WOD, AMRAP Test Day - Will be repeated for the next 3 weeksBack Squat 5 x 3 @ 75% of 1RM10 Minute AMRAP Buy-in: 50 Wall Ball (20/14 lbs) 5 Pull-ups 10 Push-ups 15 Air Squats
Dan Gallagher July 21, 2016 WOD Friday - 7/22/16 Dan Gallagher July 21, 2016 WOD Deck of Cards - Battle of the Classes Number = Reps Suit = Movement Clubs....Kettlebell Swings Diamonds....Lunges Hearts....Burpees Spades....Sit-ups Face cards are 10, Aces are 1, Jokers are 200m Run No 10s
Dan Gallagher July 20, 2016 Barbell WOD, WOD Thursday - 7/21/16 Dan Gallagher July 20, 2016 Barbell WOD, WOD Barbell WOD SamplerClean & Jerk Max Out 1 x 2 @ 80%Back Squat 90% x 1 2 x 3 at 30# less then 90%
Dan Gallagher July 19, 2016 WOD, For Time Wednesday - 7/20/16 Dan Gallagher July 19, 2016 WOD, For Time 4 Rounds - For Time 400m Run 21 Russian Kettlebell Swings (24/16 kg) 15 Box Jumps / Step-ups (24/20") 9 Chest to Bar Pull-ups
Dan Gallagher July 18, 2016 WOD, Lift for a Purpose, Blog Tuesday - 7/19/16 Dan Gallagher July 18, 2016 WOD, Lift for a Purpose, Blog Bench Press 3-3-3-1-1-13 Rounds of 3 Minutes #1) 200m Run + Max Handstand Push-ups #2) 200m Run + Max Ring Dips #3) 200m Run + Max Push-ups
Dan Gallagher July 17, 2016 WOD, For Time Monday - 7/18/16 Dan Gallagher July 17, 2016 WOD, For Time Deadlift 3-3-3-3-3For Time 75 Double Unders 50 Air Squats 25 Deadlifts 50 Air Squats 75 Double Unders
Dan Gallagher July 14, 2016 Barbell WOD, WOD Friday - 7/15/16 Dan Gallagher July 14, 2016 Barbell WOD, WOD Barbell WOD SamplerClean & Jerk 5 x 1 @ 90%Back Squat 90% x 1 2 x 3 @ 30lbs less
Dan Gallagher July 13, 2016 Girl, WOD Thursday - 7/14/16 Dan Gallagher July 13, 2016 Girl, WOD For Time Jackie 1,000m Row 50 Thrusters 30 Pull-ups then immediately complete.... Annie 50-40-30-20-10 Double Unders Sit-ups
Dan Gallagher July 12, 2016 WOD, For Time Wednesday - 7/13/16 Dan Gallagher July 12, 2016 WOD, For Time Weighted Ring Dips 5 x 3 (Same Weight)For Time 400m Run 20 Push-ups 20 Waiter Lunges (24/16 kg) (10 Each Arm) 200m Run 20 Push-ups 20 Waiter Lunges (24/16 kg) (10 Each Arm)
Dan Gallagher July 11, 2016 WOD, AMRAP Tuesday - 7/12/16 Dan Gallagher July 11, 2016 WOD, AMRAP Open WOD #11.520 Minute AMRAP 5 Power Cleans (145/100 lbs) 10 Toes to Bar 15 Wall Ball (20/14 lbs)
