Dan Gallagher April 12, 2017 AMRAP, WOD Thursday - 4/13/17 Dan Gallagher April 12, 2017 AMRAP, WOD Skill Work Ring Dips & Handstand Push-ups8 Minute AMRAP 250m Row 8 Ring Dips4 Minutes Rest8 Minute AMRAP 200m Row 8 Handstand Push-ups
Dan Gallagher April 11, 2017 Chipper, WOD Wednesday - 4/12/17 Dan Gallagher April 11, 2017 Chipper, WOD For Time 50 Deadlifts (115/75 lbs) 50 Lunges 40 Back Squats (115/75 lbs) 40 Toes to Bar 30 Power Cleans (115/75 lbs) 30 Box Jumps (24/20") 20 Shoulder to Overhead (115/75 lbs) 20 Burpees
Dan Gallagher April 10, 2017 AMRAP, WOD Tuesday - 4/11/17 Dan Gallagher April 10, 2017 AMRAP, WOD Snatch Complex 1 Pause Snatch + 1 Hang Snatch Snatches are Full Squat Pause = 3" at Knees7 Minute AMRAP 7 Calorie Row 14 Kettlebell Snatch (24/16 kg) (7 Each Arm) 14 Sit-ups
Dan Gallagher April 9, 2017 For Time, WOD Monday - 4/10/17 Dan Gallagher April 9, 2017 For Time, WOD Bench Press + Strict Pull-up 3-3-3-3 Increase weight between each set Perform 3 Strict Pull-ups after each set.3 Rounds - For Time 400m Run 35 Double Unders 15 Push-ups
Dan Gallagher April 6, 2017 For Time, WOD Friday - 4/7/17 Dan Gallagher April 6, 2017 For Time, WOD 15 RoundsFor Time 1 Squat Clean (AHAP) 3 Ring Dips 5 Box Jumps (24/20") Cleans are 'As Heavy As Possible'
Dan Gallagher April 5, 2017 Tabata, WOD Thursday - 4/6/17 Dan Gallagher April 5, 2017 Tabata, WOD Push Press 4-4-4-4-4 Touch & GoTabata8 Rounds of 20" Work & 10" Rest at Each Movement Burpees 1 Minute Rest Double Unders
Dan Gallagher April 4, 2017 Wednesday - 4/5/17 Dan Gallagher April 4, 2017 Run 400m x 3 2 Minutes rest between trials Score = Total Time including restRow 500m x 3 2 Minutes rest between trials Score = 3 Separate Scores
Dan Gallagher April 3, 2017 AMRAP, WOD Tuesday - 4/4/17 Dan Gallagher April 3, 2017 AMRAP, WOD As Many Rounds As Possible20 MInutes 5 Chest to Bar Pull-ups 10 Wall Ball (20/14 lbs) 15 Kettlebell Swings (24/16 kg)Score = Total Rounds + Reps
Dan Gallagher April 2, 2017 Not for Time, WOD, Strongtown Open, Blog Monday - 4/3/17 Dan Gallagher April 2, 2017 Not for Time, WOD, Strongtown Open, Blog Not For TimeBack Squat 5 x 3 After each round run 400m Same weight for all setsScore = Weight used for Back Squats
Dan Gallagher March 30, 2017 WOD, For Time Friday - 3/31/17 Dan Gallagher March 30, 2017 WOD, For Time Deadlift 10-8-6-4-2 Increase weight between each setFor Time10-8-6-4-2 Deadlift (same weight as set of 10 from strength portion) Toes to Bar Wall Ball (20/14 lbs)
