Dan Gallagher November 16, 2016 Tabata, WOD Thursday - 11/17/16 Dan Gallagher November 16, 2016 Tabata, WOD Back Squats 5-5-5-5-5Tabata - Low Number Russian Kettlebell Swings (24/16 kg) Sit-ups Double Unders Score = Lowest Rep Number at Each Station (3 Scores)
Dan Gallagher November 15, 2016 For Time, WOD Wednesday - 11/16/16 Dan Gallagher November 15, 2016 For Time, WOD 20 Rounds - For TimeCap: 30 Minutes 1 Power Clean (185/125 lbs) 3 Box Jumps (30/24") 5 Wall Ball (20/14 lbs) Rx1 = 155/105 lbs Rx3 = 205/135 lbs
Dan Gallagher November 14, 2016 Ladder, WOD Tuesday - 11/15/16 Dan Gallagher November 14, 2016 Ladder, WOD Push Press & Jerk Complex 1 Push Press + 1 Push Jerk + 1 Split Jerk Work to a Max Complex9 Minute Ladder +1 Strict Handstand Push-up +2 Strict Pull-ups +3 Squats 1-2-3....2-4-6....3-6-9, Etc...
Dan Gallagher November 13, 2016 WOD, For Time Monday - 11/14/16 Dan Gallagher November 13, 2016 WOD, For Time Front Squat 5 x 3 @ 85% of 1 Rep Max 5 Sets - 3 Reps: Same WeightFor Time 1,000m Row 100m Walking Lunge (30' x 11)
Dan Gallagher November 10, 2016 Hero, Events, WOD, Blog Friday - 11/11/16 Dan Gallagher November 10, 2016 Hero, Events, WOD, Blog DT5 Rounds - For Time 12 Deadlifts (155/105 lbs) 9 Hang Power Cleans (155/105 lbs) 6 Push Jerk (155/105 lbs)Zembiec (Friday Evening)5 Rounds - For Time 11 Back Squats (185/125 lbs) 7 Strict Burpee Pull-ups 400m Run
Dan Gallagher November 9, 2016 Thursday - 11/10/16 Dan Gallagher November 9, 2016 Overhead Barbell Lunge Max Weight - 20' DistanceCore Work3 Rounds - Not For Time 20 Russian Twists 15 Weighted Sit-ups 10 V-Ups 15 Back Extensions 10 Hanging Leg Raises
Dan Gallagher November 8, 2016 WOD, For Time Wednesday - 11/9/16 Dan Gallagher November 8, 2016 WOD, For Time Ring Dips (Strict or Weighted) 5 x 3For Time (20 Minute Cap) 25 Calorie Row 20 Box Jumps (24/20") 25 Kettlebell Swings (24/16 kg) 20 Ring Dips 25 Wall Ball (20/14 lbs) 20 Kettlebell Step-ups (24/16 kg) (20/16") 25 Double Unders 20 Calorie Row
Dan Gallagher November 7, 2016 WOD, Ladder, Blog, Member Spotlight Tuesday - 11/8/16 Dan Gallagher November 7, 2016 WOD, Ladder, Blog, Member Spotlight Front Squat 6 x 2 @ 80% of 1RM7 Minute Ladder +1 Hang Squat Clean (135/95 lbs) +1 Lateral Bar Burpee 1/1...2/2...3/3...4/4...Etc... Score = Total Reps
Dan Gallagher November 6, 2016 EMOM, WOD, Blog Monday - 11/7/16 Dan Gallagher November 6, 2016 EMOM, WOD, Blog Weighted Pull-ups 5 x 1 5 Sets, 1 Rep - Same WeightEMOM - 12 MInutes (Alternating Stations) 5 Strict Pull-ups 1 Power Clean + 3 Strict Press Max Sit-ups Score = Rounds completed, weight used on press, & total sit-ups
Dan Gallagher November 3, 2016 Friday - 11/4/16 Dan Gallagher November 3, 2016 Back Squat 3-3-3-3-34 Minute AMRAP 30 Wall Ball (20/14 lbs) Max Double Unders in remaining time4 Minute AMRAP 30 Unbroken Double Unders Max Wall Ball (20/14 lbs) in remaining time
