Dan Gallagher March 20, 2017 AMRAP, WOD Tuesday - 3/21/17 Dan Gallagher March 20, 2017 AMRAP, WOD 5 Minute AMRAP 20 Burpees Max Alternating Dumbbell Snatch (50/35 lbs) 3 Minutes Rest5 Minute AMRAP 20 Burpees Max Front Squats (135/95 lbs) 3 Minutes Rest5 Minute AMRAP 20 Burpees Max Double Unders
Dan Gallagher March 19, 2017 For Time, WOD Monday - 3/20/17 Dan Gallagher March 19, 2017 For Time, WOD Press Complex 1 Press + 3 Push Press + 5 Push Jerk Work to Max Complex For Time12-10-8-6-4-2 Hang Clean & Jerk (95/65 lbs) Sit-ups
Dan Gallagher March 16, 2017 FGB Style, WOD, Blog, Strongtown Open Friday - 3/17/17 Dan Gallagher March 16, 2017 FGB Style, WOD, Blog, Strongtown Open Barbell Lunge 2-2-2-2-2 2 = 2 Per Leg (4 per set)3 Rounds - Max Reps at Each Station in 1 Minute Row (Calories) Wall Ball (20/14 lbs) Burpees 30 Seconds Rest after each movement Score = Total Reps per Round (3 Scores)
Dan Gallagher March 15, 2017 For Time, WOD Thursday - 3/16/17 Dan Gallagher March 15, 2017 For Time, WOD Split Jerk 2-2-2-2-2For Time21-15-9 Shoulder to Overhead (95/65 lbs) 3 Rope Climbs
Dan Gallagher March 14, 2017 AMRAP, WOD Wednesday - 3/15/17 Dan Gallagher March 14, 2017 AMRAP, WOD 18 Minute AMRAP 3 Power Cleans (165/110 lbs) 9 Toes to Bar 12 Sit-ups 24 Double UndersScore = Total Rounds & Reps
Dan Gallagher March 13, 2017 WOD, Blog Tuesday - 3/14/17 Dan Gallagher March 13, 2017 WOD, Blog All Tuesday Classes are CancelledSnow Day 27-24-21-18-15-12-9-6-3 Air Squats Push-upsCompare to the last snow day
Dan Gallagher March 12, 2017 Ladder, WOD, Strongtown Open, Blog Monday - 3/13/17 Dan Gallagher March 12, 2017 Ladder, WOD, Strongtown Open, Blog Back Squat 10-8-6-4-29 Minute Ladder Starting at 6 +3 Thrusters (95/65 lbs) +3 Box Jump / Step-ups (24/20")
Dan Gallagher March 9, 2017 Friday - 3/10/17 Dan Gallagher March 9, 2017 Weighted Ring Dip 1-1-1-1-110 Minute AMRAP 20 Waiter Lunges (24/16 kg) (10 Each Arm) 10 Power Cleans (135/95 lbs)
Dan Gallagher March 8, 2017 FGB Style, Blog, Strongtown Open, WOD Thursday - 3/9/17 Dan Gallagher March 8, 2017 FGB Style, Blog, Strongtown Open, WOD 5 Rounds - Max Reps at Each Station in 1 Minute Box Jumps (24/20") Pistol Squats (Alternating Legs) Push Press (75/55 lbs) Rest Score = Total Reps
Dan Gallagher March 7, 2017 AMRAP, WOD, Blog, Strongtown Open Wednesday - 3/8/17 Dan Gallagher March 7, 2017 AMRAP, WOD, Blog, Strongtown Open Deadlift 3-3-3-3-310 Minute AMRAP 10 Deadlifts 10 Lateral Bar Burpees 10 Pull-ups