Dan Gallagher February 6, 2017 WOD, AMRAP Tuesday - 2/7/17 Dan Gallagher February 6, 2017 WOD, AMRAP Back Squat 8 x 3 @ 80% of 1RM 1:30 Rest between sets5 Minute AMRAP 55 Wall Ball (20/14 lbs) Max Calorie Row Score = Total Calories
Dan Gallagher February 5, 2017 For Time, WOD Monday - 2/6/17 Dan Gallagher February 5, 2017 For Time, WOD For Time 20 Burpee Box Jumps (24/20") 30 Chest to Bar Pull-ups 40 Sumo Deadlift High Pulls (75/55 lbs) 30 Chest to Bar Pull-ups 20 Burpee Box Jumps (24/20")Core Work 3 Max Effort Plank Holds
Dan Gallagher February 2, 2017 Not for Time, WOD Friday - 2/3/17 Dan Gallagher February 2, 2017 Not for Time, WOD Deadlift 5-5-5-5-55 Rounds - Not for Time 10 V-Ups 20 Russian Twists 10 Toes to Bar 20 GrassHoppers
Dan Gallagher February 1, 2017 AMRAP, Blog, Strongtown's Finest, WOD Thursday - 2/2/17 Dan Gallagher February 1, 2017 AMRAP, Blog, Strongtown's Finest, WOD 20 Minute AMRAP (As Many Reps As Possible) 15 Push-ups 75 Double Unders 2 Rope Climbs Max Front Squats (135/95 lbs)Score = Total Number of Front Squats
Dan Gallagher January 31, 2017 AMRAP, Blog, WOD, Strongtown Open Wednesday - 2/1/17: Strongtown Open Dan Gallagher January 31, 2017 AMRAP, Blog, WOD, Strongtown Open For Time 100 Calorie Row10 Minute AMRAP 8 Wall Ball (20/14 lbs) 6 Dumbbell Snatch + 8 Dumbbell Overhead Lunges (Right Arm) 6 Dumbbell Snatch + 8 Dumbbell Overhead Lunges (Left Arm)
Dan Gallagher January 30, 2017 WOD Tuesday - 1/31/17 Dan Gallagher January 30, 2017 WOD 5 RoundsFor Time (26 Minute Cap) 10 Thrusters (95/65 lbs) 10 Lateral Bar Burpees 10 Pull-ups 2 Minutes Rest Score = Total Time minus 8 minutes rest
Dan Gallagher January 29, 2017 WOD Monday - 1/30/17 Dan Gallagher January 29, 2017 WOD Clean (Full Squat) 1-1-1-1-1Open Workout 13.210 Minute AMRAP 5 Shoulder to Overhead (115/75 lbs) 10 Deadlifts (115/75 lbs) 15 Box Jumps / Step-ups (24/20")
Dan Gallagher January 26, 2017 Skill Work, WOD, AMRAP Friday - 1/27/17 Dan Gallagher January 26, 2017 Skill Work, WOD, AMRAP Skill Work Handstands / Handstand Push-ups Muscle-ups14 Minute AMRAP 2 Muscle-ups 7 Kettlebell Swings (32/24 kg) 14 Wall Ball (25/16 lbs) (10' Target)
Dan Gallagher January 25, 2017 For Time, WOD Thursday - 1/26/17 Dan Gallagher January 25, 2017 For Time, WOD For Time:5 Rounds 10 Deadlifts (185/125 lbs) 20 Calorie Row 30 Sit-ups 40 Double Unders (28 Minute Cap)
Dan Gallagher January 24, 2017 For Time, WOD Wednesday - 1/25/17 Dan Gallagher January 24, 2017 For Time, WOD Weighted Pull-ups 3 x 3 Same weight across all sets2 Rounds - For Time 21 Overhead Squats (75/55 lbs) 21 Chest to Bar Pull-ups 21 Power Snatch (75/55 lbs) 21 Lateral Bar Burpees
