Dan Gallagher October 19, 2016 AMRAP, WOD Thursday - 10/20/16 Dan Gallagher October 19, 2016 AMRAP, WOD 20 Minute AMRAP 10 Box Jumps / Step-ups (24/20") 10 Power Cleans (135/95 lbs) 10 Ring Dips 10 Calorie Row Rx1 = 115/75 Rx3 = 155/105
Dan Gallagher October 18, 2016 EMOM, WOD Wednesday - 10/19/16 Dan Gallagher October 18, 2016 EMOM, WOD Time Trial Row 1,000mEMOM - 10 1 Snatch 1 Hang Snatch 2 Overhead Squats Same weight each round
Dan Gallagher October 17, 2016 WOD, For Time Tuesday - 10/18/16 Dan Gallagher October 17, 2016 WOD, For Time Back Squat 2-2-2-2-2Double Baseline - 2 Rounds for Time 500m Row 40 Air Squats 30 Sit-ups 20 Push-ups 10 Pull-ups
Dan Gallagher October 16, 2016 WOD, Ladder, Events, Battle for the Bell Monday - 10/17/16 Dan Gallagher October 16, 2016 WOD, Ladder, Events, Battle for the Bell Press 3-3-3-3-3 Increasing Weight7 Minute Ladder +3 Kettlebell Swings (24/16 kg) +5 Double Unders Score = Total Reps
Dan Gallagher October 13, 2016 Not for Time, WOD, Events, Battle for the Bell Friday - 10/14/16 Dan Gallagher October 13, 2016 Not for Time, WOD, Events, Battle for the Bell 5 RoundsNot for Time 5 Bench Press 5 Ring Rows 200m RunBench Press = Same Weight
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)
