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 April 5, 2017 Tabata, WOD Thursday - 4/6/17 Dan Gallagher April 5, 2017 Tabata, WOD Push Press 4-4-4-4-4 Touch & GoTabata8 Rounds of 20" Work & 10" Rest at Each Movement Burpees 1 Minute Rest Double Unders
Dan Gallagher April 3, 2017 AMRAP, WOD Tuesday - 4/4/17 Dan Gallagher April 3, 2017 AMRAP, WOD As Many Rounds As Possible20 MInutes 5 Chest to Bar Pull-ups 10 Wall Ball (20/14 lbs) 15 Kettlebell Swings (24/16 kg)Score = Total Rounds + Reps
Dan Gallagher April 2, 2017 Not for Time, WOD, Strongtown Open, Blog Monday - 4/3/17 Dan Gallagher April 2, 2017 Not for Time, WOD, Strongtown Open, Blog Not For TimeBack Squat 5 x 3 After each round run 400m Same weight for all setsScore = Weight used for Back Squats
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 29, 2017 AMRAP, WOD Thursday - 3/30/17 Dan Gallagher March 29, 2017 AMRAP, WOD Overhead Squats 3-3-3-3-312 Minute AMRAP 200m Run 12 Burpees 9 Overhead Squats (95/65 lbs)
Dan Gallagher March 28, 2017 WOD, Strongtown Open, Blog, FGB Style Wednesday - 3/29/17: Open Reflections Dan Gallagher March 28, 2017 WOD, Strongtown Open, Blog, FGB Style 5 RoundsMax Reps at Each Station in Minute Clean & Jerk (135/95 lbs) Weighted Step-ups (24/16kg) (20/16") Muscle-ups Rest Score = Total Reps
Dan Gallagher March 27, 2017 Tabata, WOD Tuesday - 3/28/17 Dan Gallagher March 27, 2017 Tabata, WOD Front Squat 2-2-2-2-2Tabata - 20" Work / 10" Rest10 Rounds of Each Movement Goblet Squats (24/16 kg) Wall Ball Sit-ups (20/14 lbs) Alternate between movements Score = Total Reps
Dan Gallagher March 26, 2017 Chipper, WOD Monday - 3/27/17 Dan Gallagher March 26, 2017 Chipper, WOD For Time: 50 Overhead Lunges (75/55 lbs) 50 Sumo Deadlift High Pulls (75/55 lbs) 50 Box Jumps (24/20") 50 Hang Power Cleans (75/55 lbs) 50 Hand Release Push-ups
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
