Dan Gallagher May 24, 2017 FGB Style Thursday - 5/25/17 Dan Gallagher May 24, 2017 FGB Style Weighted Pull-ups 3-3-2-2-1-1-1Fight Gone Bad Style5 Rounds - Max Reps at Each Station in 1 Minute Pull-ups Wall Ball (20/14 lbs) 30' Shuttle Run Rest
Dan Gallagher May 23, 2017 For Time, WOD Wednesday - 5/24/17 Dan Gallagher May 23, 2017 For Time, WOD For Time: 80 Double Unders 70 Sit-ups 60 Burpees 50 Overhead Dumbbell Lunges (35/20 lbs) 40 Kettlebell Deadlifts (24/16 kg Each Hand) 30 Box Jump Overs (24/20") 20 Handstand Push-up
Dan Gallagher May 22, 2017 Barbell WOD, WOD, For Time Tuesday - 5/23/17 Dan Gallagher May 22, 2017 Barbell WOD, WOD, For Time 4 Rounds - For Time 250m Row 15 Goblet Squats (24/16 kg) 200m RunBarbell Complex 2 Power Cleans 1 Hang Power Clean 1 Jerk Work to a Max Complex
Dan Gallagher May 21, 2017 Monday - 5/22/17 Dan Gallagher May 21, 2017 Overhead Squat 2-2-2-2-2 Increasing weight8 Minute AMRAP 8 Overhead Squats (95/65 lbs) 16 Russian Kettlebell Swings (24/16 kg)
Dan Gallagher May 18, 2017 EMOM, WOD, Chipper Friday - 5/19/17 Dan Gallagher May 18, 2017 EMOM, WOD, Chipper EMOM x 9Every 90 Seconds - 9 Rounds 1 Power Snatch 1 Hang Squat Snatch 2 Overhead Squats Increase weight for rounds 4-6 and again for rounds 7-9For Time 500m Row 25 Burpees 200m Run
Dan Gallagher May 17, 2017 Girl, WOD Thursday - 5/18/17 Dan Gallagher May 17, 2017 Girl, WOD Push Press 3-3-3-3-3Annie 50-40-30-20-10 Double Unders Sit-ups
Dan Gallagher May 16, 2017 For Time, Time Trial, WOD Wednesday - 5/17/17 Dan Gallagher May 16, 2017 For Time, Time Trial, WOD Run 5 x 200M Leave at every 2 Minute Interval15-12-9 Hang Power Clean (135/95 lbs) Front Squat (135/95 lbs) Toes to Bar
Dan Gallagher May 15, 2017 AMRAP, WOD Tuesday - 5/16/17 Dan Gallagher May 15, 2017 AMRAP, WOD 20 Minute AMRAP 5 Box Jumps (30/24") 10 Wall Ball (20/14 lbs) 5 Ring Dips 400m Run at the Start of the Workout and every 5 Minute Interval Score = Total Rounds & Reps Completed
Dan Gallagher May 14, 2017 WOD, Blog Monday - 5/15/17 Dan Gallagher May 14, 2017 WOD, Blog GereLu's Power Hour Back Squat 5-5-5-5-5 Deadlift 3-3-3-3-3
Dan Gallagher May 11, 2017 AMRAP, WOD Friday - 5/12/17 Dan Gallagher May 11, 2017 AMRAP, WOD Front Rack Barbell Lunge 3-3-3-3-3 3 Each Leg (6 Total)12 Minute AMRAP 21 Double Unders 18 Barbell Lunges (95/65 lbs) 15 Push-ups
