Dan Gallagher August 4, 2016 WOD, For Time Friday - 8/5/16 Dan Gallagher August 4, 2016 WOD, For Time Front Squat 3-3-3-3-3For Time 200m Run (buy-in) 12-10-8-6-4-2 Front Squat (115/75 lbs) Toes to Bar 200m Run (cash-out)
Dan Gallagher August 3, 2016 WOD, For Time Thursday - 8/4/16 Dan Gallagher August 3, 2016 WOD, For Time Weighted Ring Dips 3-3-3-3-33 Rounds 400m Run 12 Power Cleans (115/75 lbs) 9 Ring Dips
Dan Gallagher August 2, 2016 WOD, FGB Style Wednesday - 8/3/16 Dan Gallagher August 2, 2016 WOD, FGB Style Time Trial 1 MileFGB Style3 Rounds for Max Reps at Each Station in 1 Minute Kettlebell Swings Sit-ups Kettlebell Sumo Deadlift High-Pulls Double Unders Rest Score = Total Reps per Round (3 Scores)
Dan Gallagher August 1, 2016 WOD, Lift for a Purpose, AMRAP Tuesday - 8/2/16 Dan Gallagher August 1, 2016 WOD, Lift for a Purpose, 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 31, 2016 WOD, For Time Monday - 8/1/16 Dan Gallagher July 31, 2016 WOD, For Time Barbell Complex 1 Snatch Pull + 1 Snatch Work up to a Max Complex21-15-9 Power Snatch (75/55 lbs) Box Jump Overs (24/20")
Dan Gallagher July 28, 2016 WOD, Lift for a Purpose, Blog, AMRAP Friday - 7/29/16 Dan Gallagher July 28, 2016 WOD, Lift for a Purpose, Blog, AMRAP Handstand Push-up (strict) 5 x 3 or...5 Sets for Total Reps12 Minute AMRAP 60' Walking Lunge 20 Russian Kettlebell Swings (24/16 kg) 10 Ring Push-ups
Dan Gallagher July 27, 2016 WOD, Ladder Thursday - 7/28/16 Dan Gallagher July 27, 2016 WOD, Ladder Run 800m x 2 2 Minutes Rest8 Minute Ladder - Total Reps +5 Double Unders +1 Power Clean (135/95 lbs)
Dan Gallagher July 26, 2016 WOD, FGB Style Wednesday - 7/27/16 Dan Gallagher July 26, 2016 WOD, FGB Style Barbell Lunge 3-3-3-3-3 3 each leg, 6 total3 Rounds Max Reps at Each Station in 1 Minute Row (calories) Box Jumps (24/20") Rope Climb Score = Total Reps 30 Seconds Rest after each movement
Dan Gallagher July 25, 2016 WOD, For Time Tuesday - 7/26/16 Dan Gallagher July 25, 2016 WOD, For Time Barbell Complex 2 Snatch Grip Deadlifts + 1 Hang Power Snatch 5 Sets, Increasing Weight4 Rounds - For Time 4 Power Snatch (95/65 lbs) 8 Lateral Bar Burpees 12 Sit-ups
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
