Dan Gallagher November 23, 2016 WOD, Hero, AMRAP, Blog Thursday - 11/24/16 Dan Gallagher November 23, 2016 WOD, Hero, AMRAP, Blog The Chief5 Rounds of 3 Minute AMRAPs 3 Power Cleans (135/95 lbs) 6 Push-ups 9 Air Squats 5 Separate Scores 1 Minute Rest Between Rounds
Dan Gallagher November 22, 2016 For Time, WOD Wednesday - 11/23/16 Dan Gallagher November 22, 2016 For Time, WOD Front Squat 5 x 1 @ 90% of 1 Rep Max4 RoundsFor Time 5 Strict Pull-ups 10 Burpees 20 Lunges
Dan Gallagher November 21, 2016 AMRAP, WOD Tuesday - 11/22/16 Dan Gallagher November 21, 2016 AMRAP, WOD 20 Minute AMRAP 40 Box Jumps (24/20") 40 Sit-ups 40 Calorie Row 40 Double Unders 40 Russian Kettlebell Swings (24/16 kg) Score = Total Rounds + Reps
Dan Gallagher November 20, 2016 FGB Style, WOD, Blog Monday - 11/21/16 Dan Gallagher November 20, 2016 FGB Style, WOD, Blog Pause Snatch (full squat) 2-2-2-2-2 2 Second pause above knee (low hang position) on each snatchFGB Style3 Rounds for Max Reps at Each Station in 1 Minute Hang Squat Snatch (75/55 lbs) Ring Dips Rest
Dan Gallagher November 17, 2016 WOD, Not for Time, Skill Work Friday - 11/18/16 Dan Gallagher November 17, 2016 WOD, Not for Time, Skill Work Skill Work Rope Climbs Strict Muscle-ups5 Rounds - Not for Time 10 Dumbbell Bench Press 10 Dumbbell Single Arm Row 2 Rope Climbs...or....1 Strict Muscle-up 150m Shuttle Run (75m out & back)
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
