Dan Gallagher October 12, 2016 WOD, Events, Battle for the Bell, For Time Thursday - 10/13/16 Dan Gallagher October 12, 2016 WOD, Events, Battle for the Bell, For Time Deadlift 8-8-8-8 Touch & Go4 RoundsFor Time: 15 Wall Ball (20/14 lbs) 10 Burpees
Dan Gallagher October 11, 2016 AMRAP, WOD Wednesday - 10/12/16 Dan Gallagher October 11, 2016 AMRAP, WOD As Many Rounds as Possible18 Minute 1 Rope Climb 6 Thrusters (115/75 lbs) 1 Rope Climb 12 Calorie Row 24 Double Unders
Dan Gallagher October 10, 2016 WOD, AMRAP, Lurong Tuesday - 10/11/16 Dan Gallagher October 10, 2016 WOD, AMRAP, Lurong Snatch 3-3-3-3-3 Touch & GoLurong Challenge: The Equalizer9 Minute AMRAP 12 Toes to Bar 9 Snatch (115/75 lbs) 6 Box Jump Overs (30/24") 3 Muscle-Ups
Dan Gallagher October 9, 2016 WOD, FGB Style Monday - 10/10/16 Dan Gallagher October 9, 2016 WOD, FGB Style Back Squat 5 x 3 Same WeightFGB Style3 Rounds - Max Reps at Each Station in 1 Minute Goblet Squats (24/16 kg) Sit-ups Push-ups Rest
Dan Gallagher October 6, 2016 WOD, AMRAP, EMOM Friday - 10/6/16 Dan Gallagher October 6, 2016 WOD, AMRAP, EMOM Every Minute on the Minute - 8 Minutes 2 Power Cleans 2 Shoulder to Overhead 2 Barbell Lunges (front rack)8 Minute AMRAP 5 Lateral Bar Burpees 5 Shoulder to Overhead 10 Barbell Lunges (front rack)
Dan Gallagher October 5, 2016 For Time, WOD Thursday - 10/6/16 Dan Gallagher October 5, 2016 For Time, WOD Overhead Squat 3-3-3-3-3 Increasing WeightFor Time (12 Minute Cap) 50 Single Arm DB Squat (25 each arm) 40 Box Jump Overs (24/20") 30 Alternating DB Snatch 20 Single Arm DB Overhead Squat
Dan Gallagher October 4, 2016 For Time, WOD Wednesday - 10/5/16 Dan Gallagher October 4, 2016 For Time, WOD 4 Rounds - For Time 250m Row 15 Med Ball Sit-ups (20/14 lbs) 200m Run with Med Ball (20/14 lbs)Weighted Pull-ups 2-2-2-2-2 Increasing Weight
Dan Gallagher October 3, 2016 AMRAP, WOD Tuesday - 10/4/16 Dan Gallagher October 3, 2016 AMRAP, WOD Clean 2-2-2-2-2 Full SquatLurong Challenge WOD10 Minute AMRAP 15 Wall Ball (20/14 lbs)(10' Target Men & Women) 30 Kettlebell Swings (32/24 kg) 60 Double Unders
Dan Gallagher October 2, 2016 WOD, Ladder Monday - 10/3/16 Dan Gallagher October 2, 2016 WOD, Ladder Split Jerk 1-1-1-1-1-1-18 Minute Ladder +2 Handstand Push-ups +2 Toes to Bar Each Round each movement increases by 2 reps Score = Total Reps
Dan Gallagher September 29, 2016 AMRAP, WOD Friday - 9/30/16 Dan Gallagher September 29, 2016 AMRAP, WOD Skill Work Double Unders18 Minute AMRAP 36 Double Unders 18 Lunges 9 Power Cleans (135/ 95 lbs)
