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)
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....
