Dan Gallagher April 17, 2017 For Time, WOD Tuesday - 4/18/17 Dan Gallagher April 17, 2017 For Time, WOD Back Squat 3-3-3-3-3 Increase weight between each set2 Rounds - For Time 30 Wall Ball (20/14 lbs) 600m Run
Dan Gallagher April 16, 2017 FGB Style, WOD Monday - 4/17/17 Dan Gallagher April 16, 2017 FGB Style, WOD 5 RoundsMax Reps at Each Station in 1 Minute Power Snatch (95/65 lbs) 30 Seconds Rest Hand Release Push-ups 30 Seconds Rest Score = Total Reps
Dan Gallagher April 13, 2017 Girl, WOD Friday - 4/14/17 Dan Gallagher April 13, 2017 Girl, WOD Karen 150 Wall Ball (20/14 lbs) Time Cap = 13 Minutes Front Squat Establish a 3 Rep Max for the Day
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
