Dan Gallagher May 30, 2017 For Time, WOD Wednesday - 5/31/17 Dan Gallagher May 30, 2017 For Time, WOD Barbell Complex 1 Hang Power Clean 1 Hang Squat Clean 2 Split Jerks Five sets, increasing weight28-21-15-9 Thrusters (75/55 lbs) Double Unders
Dan Gallagher May 29, 2017 Not for Time, WOD Tuesday - 5/30/17 Dan Gallagher May 29, 2017 Not for Time, WOD Deadlift 5-5-5-5-5 Increasing WeightCore Work: 3 (or 4) Rounds - Not For Time 30 Russian Twists (25/15 lbs) 20 Second Hollow Rock Hold 15 Weighted Sit-ups (10 lbs - Feet Anchored, Weight Behind Head) 10 Toes to Rig
Dan Gallagher May 25, 2017 For Time, WOD Friday - 5/26/17 Dan Gallagher May 25, 2017 For Time, WOD Back Squat 6 x 2 Same Weight21-15-9 Kettlebell Swings (24/16 kg) Row (Calories) Ring Push-ups
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
