Dan Gallagher September 7, 2016 FGB Style, WOD Thursday - 9/8/16 Dan Gallagher September 7, 2016 FGB Style, WOD Bench Press 5-5-5-5-5FGB Style - 3 Rounds for Max Reps at Each Station in 1 Minute Shoulder to Overhead (95/65 lbs) Row (Calories) Wall Ball (20/14 lbs) Rest
Dan Gallagher September 6, 2016 AMRAP, WOD, Lurong Wednesday - 9/7/16 Dan Gallagher September 6, 2016 AMRAP, WOD, Lurong Back Squat 5-5-5-5-512 Minute AMRAP Buy-in: 400m Run 10 Kettlebell Snatches (5 Each Arm) (24/16 kg) 10 Box Jump Overs (24/20") 10 Push-ups
Dan Gallagher September 5, 2016 For Time, Time Trial, WOD Tuesday - 9/6/16 Dan Gallagher September 5, 2016 For Time, Time Trial, WOD Run - For Time 600m Run 400m Run 200m Run 1 Minute Rest between Runs Score = Total Time21-15-9 Burpee to Target Overhead Walking Lunges (45/25 lbs)
Dan Gallagher September 4, 2016 WOD, Hero, For Time, Blog Monday - 9/5/16 Dan Gallagher September 4, 2016 WOD, Hero, For Time, Blog "Nutts" 10 Handstand Push-ups 15 Deadlifts (250/175 lbs) 25 Box Jumps (30/24") 50 Pull-ups 100 Wall Ball (20/14 lbs) 200 Double Unders 400m Run with a 45/25 lb plate
Dan Gallagher September 1, 2016 WOD, AMRAP Friday - 9/2/16 Dan Gallagher September 1, 2016 WOD, AMRAP Skill Work Muscle-ups Pistol Squats Handstands3 Minutes at Each Station Muscle-ups Alternating Pistol Squats Handstand Push-ups 2 Minutes Rest in Between 3 Separate Scores
Dan Gallagher August 31, 2016 Barbell WOD, For Time, WOD Thursday - 9/1/16 Dan Gallagher August 31, 2016 Barbell WOD, For Time, WOD Barbell Complex 1 Squat Clean + 1 Hang Squat Clean 5 x 1 @ 90% to 95% of previous 1RMTime Trial (final week) 1 Mile Run
Dan Gallagher August 30, 2016 Chipper, For Time, WOD, Blog Wednesday - 8/31/16 Dan Gallagher August 30, 2016 Chipper, For Time, WOD, Blog Split Press 3-3-3-3-3For Time 50 Sit-ups 50 Box Jumps (24/20") 50 Wall Ball (20/14 lbs) 50 Double Unders
Dan Gallagher August 29, 2016 For Time, WOD Tuesday - 8/30/16 Dan Gallagher August 29, 2016 For Time, WOD Ring Dips 2-2-2-1-1-13 Rounds - For Time 200m Run 10 Ring Dips 200m Row
Dan Gallagher August 28, 2016 WOD, Ladder Monday - 8/29/16 Dan Gallagher August 28, 2016 WOD, Ladder Deadlift 5-5-5-5-58 Minute Ladder +2 Hang Power Cleans (115/75 lbs) +2 Lateral Bar Burpees2/2, 4/4, 6/6, 8/8, 10/10, 12/12, 14/14, 16/16, 18/18, 20/20, Etc....
Dan Gallagher August 25, 2016 Time Trial, WOD, Blog, Events, Barbell WOD Friday - 8/26/16 Dan Gallagher August 25, 2016 Time Trial, WOD, Blog, Events, Barbell WOD Barbell Complex 1 Squat Clean + 1 Hang Squat Clean 4 x 2 @ 85% of 1RM from previous weekTime Trial Run 1 Mile
