Dan Gallagher December 22, 2016 AMRAP, WOD Friday - 12/23/16 Dan Gallagher December 22, 2016 AMRAP, WOD Sumo Deadlift 3-3-3-3-34 Minute AMRAP x 2 30 Double Unders 250m Row 20 Air Squats 2 Minutes Rest 2 Separate Scores (2nd AMRAP starts at beginning)
Dan Gallagher December 21, 2016 WOD, Ladder, Twelve Days Thursday - 12/22/16 Dan Gallagher December 21, 2016 WOD, Ladder, Twelve Days Turkish Get-up 1-1-1-1-18 Minute Ladder +5 Russian Kettlebell Swings 60' Walking Lunge Score = Total Reps
Dan Gallagher December 20, 2016 Chipper, WOD, Twelve Days WEDNESDAY - 12/21/16 Dan Gallagher December 20, 2016 Chipper, WOD, Twelve Days Dirty Thirty 30 Shoulder to Overhead (115/75 lbs) 30 Double Unders 30 Toes to Bar 30 Front Squats (115/75 lbs) 30 Kettlebell Swings (24/16 kg) 30 Calorie Row 30 Wall Ball (20/14 lbs) 30 Burpees 30 Double Unders 30 Deadlifts (115/75 lbs)
Dan Gallagher December 19, 2016 For Time, WOD, Blog, Twelve Days TUESDAY - 12/20/16 Dan Gallagher December 19, 2016 For Time, WOD, Blog, Twelve Days Back Squat 4 x 6 Same Weight (4 Sets x 6 Reps)For Time9-12-15 Thrusters (95/65 lbs) Pull-ups
Dan Gallagher December 18, 2016 WOD, Tabata MONDAY - 12/19/16 Dan Gallagher December 18, 2016 WOD, Tabata Bench Press 3-3-3-3-3 20 Second Ring Support Hold After Each SetTabata (Alternating between movements) Ring Dips Sit-ups Score = Total Reps 16 Rounds Total
Dan Gallagher December 15, 2016 For Time, WOD Friday - 12/16/16 Dan Gallagher December 15, 2016 For Time, WOD Back Squat 2-2-2-2-2Annie Likes Squats 50-40-30-20-10 25-20-15-10-5 Double Unders Back Squats (75/55 lbs)
Dan Gallagher December 14, 2016 WOD, For Time, Skill Work Thursday - 12/15/16 Dan Gallagher December 14, 2016 WOD, For Time, Skill Work Skill Work (pick one) Kipping Toes to Bar 3 Unbroken Sets - For Max RepsHelen Rowed to the Bar3 Rounds - For Time 500m Row 21 Kettlebell Swings (24/16 kg) 12 Toes to Bar
Dan Gallagher December 13, 2016 WOD, For Time Wednesday - 12/14/16 Dan Gallagher December 13, 2016 WOD, For Time Push Press 4 x 6 (touch and go)2 Rounds (12 Minute Cap)For Time: 20 Box Jump Overs (24/20") 25 Calorie Row 30 Shoulder to Overhead (75/55 lbs)
Dan Gallagher December 12, 2016 AMRAP, WOD Tuesday - 12/13/16 Dan Gallagher December 12, 2016 AMRAP, WOD 3 Minutes / 6 Minutes / 9 MinutesAs Many Rounds as Possible 3 Power Cleans (165/110 lbs) 6 Ring Dips 9 Sit-ups 18 Double Unders 2 Separate Scores 2 Minutes Rest between AMRAPs
Dan Gallagher December 11, 2016 WOD, AMRAP, Blog Monday - 12/12/16 Dan Gallagher December 11, 2016 WOD, AMRAP, Blog Front Squat 5-5-5-5-510 Minute AMRAP 10 Pull-ups 15 Wall Ball (20/14 lbs) 60' Bear Crawl / 20' Handstand Walk
