Dan Gallagher September 28, 2016 WOD, FGB Style Thursday - 9/29/16 Dan Gallagher September 28, 2016 WOD, FGB Style Back Squat 3-3-3-3-32 Rounds2 Minutes at Each Station for Max Reps Box Jumps (24/20") Alt. Dumbbell Snatch (45/30 lbs) Rest
Dan Gallagher September 27, 2016 Time Trial, WOD, AMRAP, Blog Wednesday - 9/28/16 Dan Gallagher September 27, 2016 Time Trial, WOD, AMRAP, Blog Row 250m x 4 (1 Minute rest)5 Minute AMRAPs (two scores, rest 2 minutes in between)AMRAP #1 5 Toes to Bar 10 Sit-ups 15 GrasshoppersAMRAP #2 5 Chest to Bar Pull-ups 10 Push-ups 15 Squats
Dan Gallagher September 26, 2016 WOD, For Time Tuesday - 9/27/16 Dan Gallagher September 26, 2016 WOD, For Time Warm-up / Review Hang Squat Clean Thruster aka Hang ClusterLurong Week 3: Hang With 'Em10-9-8-7-6-5-4-3-2-1 Hang Squat Clean Thrusters Bar Facing Burpees
Dan Gallagher September 25, 2016 WOD, For Time Monday - 9/26/16 Dan Gallagher September 25, 2016 WOD, For Time Sumo Deadlift 3-3-3-3-3For Time21-15-9 Wall Ball (20/14 lbs) Sumo Deadlift High Pull (77/55 lbs)
Dan Gallagher September 22, 2016 WOD, For Time Friday - 9/23/16 Dan Gallagher September 22, 2016 WOD, For Time Bench Press 3-3-3-3-3For Time21-15-9 Handstand Push-ups (see Rx levels for reps) Back Squats (95/65 lbs) Rx3 = 21/15/9 Handstand Push-ups Rx2 = 15/12/9 Handstand Push-ups Rx1 = 6/9/3 Handstand Push-ups
Dan Gallagher September 21, 2016 FGB Style, WOD, Battle for the Bell Thursday - 9/22/16 Dan Gallagher September 21, 2016 FGB Style, WOD, Battle for the Bell Turkish Get-ups 1-1-1-1-1 1 = 1 Each Side, 2 Reps Total3 Rounds for Max Reps at Each Station in 1 Minute Pull-ups 30 seconds rest Box Jumps (24/20") 30 seconds rest Burpees 30 seconds rest Score = Total Reps
Dan Gallagher September 20, 2016 WOD, AMRAP Wednesday - 9/21/16 Dan Gallagher September 20, 2016 WOD, AMRAP 20 Minute AMRAP 20 Wall Ball (20/14 lbs) 20 Sit-ups 20 Kettlebell Swings (24/16 kg) 20 Double Unders 200m Run
Dan Gallagher September 19, 2016 Barbell WOD, Lurong, AMRAP, WOD Tuesday - 9/20/16 Dan Gallagher September 19, 2016 Barbell WOD, Lurong, AMRAP, WOD Thruster Complex 1 Cluster + 1 Thruster Work to a Max ComplexLurong Benchmark #2: Championship Complex8 Minute AMRAP 5 Deadlift 4 Hang Power Cleans 3 Front Squats 2 Shoulder to Overhead 1 Ground to Overhead
Dan Gallagher September 18, 2016 WOD, For Time Monday - 9/19/16 Dan Gallagher September 18, 2016 WOD, For Time Barbell LungeFront Rack 3-3-3-3-3 3=3 Each Leg, 6 Total5 Rounds 10 Barbell Lunges (95/65 lbs) 10 Toes to Bar 10 Calorie Row
Dan Gallagher September 15, 2016 WOD Friday - 9/16/16 Dan Gallagher September 15, 2016 WOD Back Squat 4-4-4-4-4With a Running Clock - As Many Reps As Possible0-3:00 Minutes 3 Rounds 3 Pull-ups + 6 Push-ups + 9 Air Squats3:00-6:00 Minutes 3 Rounds 4 Pull-ups + 8 Push-ups + 12 Air Squats6:00-9:00 Minutes 3 Rounds 5 Pull-ups + 10 Push-ups + 15 Air SquatsEtc....
