Dan Gallagher July 6, 2017 Total Reps, WOD Friday - 7/7/17 Dan Gallagher July 6, 2017 Total Reps, WOD Bench Press 10-10-10-103 Rounds - 3:00 Minutes 16 Box Jumps (24/20") 8 Ring Dips Max Power Snatch (see below)Men's Weights: 75 / 95 / 115Women's Weights: 55 / 65 / 75
Dan Gallagher July 5, 2017 FGB Style, For Time, WOD, Blog Thursday - 7/6/17 Dan Gallagher July 5, 2017 FGB Style, For Time, WOD, Blog 3 Rounds - For Time 400m Run 500m Row 3 Rounds - Max Reps at Each Station in 1 Minute Wall Ball (20/14 lbs) Double Unders (60 Rep Cap per Round) Sit-ups Rest Score = Total Reps Rx1 = 9' / 8' Wall Ball Targets Rx3 = Unbroken Double Unders
Dan Gallagher July 4, 2017 Wednesday - 7/5/17 Dan Gallagher July 4, 2017 Barbell Lunge: Front Rack Max Weight - 20' DistanceCore Work3 Rounds - Not for Time 20 Russian Twists 15 Weighted Sit-ups 10 V-Ups 15 Back Extensions 10 Hanging Leg Raises
Dan Gallagher July 3, 2017 Hero, WOD, For Time Tuesday - 7/4/17 Dan Gallagher July 3, 2017 Hero, WOD, For Time GlenFor Time 30 Clean & Jerks (135/95 lbs) 1 Mile Run 10 Rope Climbs 1 Mile Run 100 Burpees
Dan Gallagher July 2, 2017 WOD, Hero, Blog, Strongtown's Finest Monday - 7/3/17 Dan Gallagher July 2, 2017 WOD, Hero, Blog, Strongtown's Finest Pause Back Squats 3-3-3-3-3 3 Second Pause at the Bottom8 Minutes - For Total Reps 50 Calorie Row 30 Air Squats 20 Push-ups Max Russian Kettlebell Swings (24/16 kg)
Dan Gallagher June 29, 2017 Chipper, Blog, WOD Friday - 6/30/17 Dan Gallagher June 29, 2017 Chipper, Blog, WOD For Time 80 Double Unders 70 Squats 60 GrassHoppers 50 Kettlebell Swings (24/16 kg) 40 Kettlebell Lunges (24/16 kg) 30 Burpees 20 Alternating Dumbbell Snatch (50/35 lbs) 10 Toes to Bar
Dan Gallagher June 28, 2017 FGB Style, WOD Thursday - 6/29/17 Dan Gallagher June 28, 2017 FGB Style, WOD Front Squat 5 x 3 Same Weight 2 Rounds - Max Reps at Each Station in 1:30 Row (Calories) Ring Dips 30 Seconds Rest after each movment Score = Total Reps
Dan Gallagher June 27, 2017 For Time, Time Trial, WOD, AMRAP, Blog Wednesday - 6/28/17 Dan Gallagher June 27, 2017 For Time, Time Trial, WOD, AMRAP, Blog Time Trial 1 Mile Run12 Minute AMRAP 6 Chest to Bar Pull-ups 6 Dumbbell Burpee Deadlifts (50/35 lbs) 12 Sit-ups 24 Double Unders
Dan Gallagher June 26, 2017 WOD, Blog, Hero, For Time Tuesday - 6/27/17 Dan Gallagher June 26, 2017 WOD, Blog, Hero, For Time Press / Push Press Complex 3 Press + 5 Push Press 4 Sets, increasing weight between each set2 Rounds 30 Wall Ball 600m Run
Dan Gallagher June 25, 2017 WOD, For Time Monday - 6/26/17 Dan Gallagher June 25, 2017 WOD, For Time Snatch - EMOM (Every 1:30 x 6)6 Rounds 2 Snatches (full squat) Increase weight each round6 Rounds 10 Box Jumps (24/20") 1 Snatch Attempt Score = Time + Total Weight Snatched
