Dan Gallagher July 13, 2017 Blog, For Time, WOD Friday - 7/14/17 Dan Gallagher July 13, 2017 Blog, For Time, WOD Rear Neck Split Jerk 1-1-1-1-1Complete However Possible - For Time 100 Kettlebell Swings (24/16 kg) 100 Sit-ups 100 Calorie Row
Dan Gallagher July 12, 2017 For Time, WOD Thursday - 7/13/17 Dan Gallagher July 12, 2017 For Time, WOD 15 RoundsFor Time 2 Power Cleans (165/110 lbs) 6 Wall Ball (20/14 lbs) 12 Double Unders
Dan Gallagher July 11, 2017 AMRAP, WOD Wednesday - 7/12/17 Dan Gallagher July 11, 2017 AMRAP, WOD 10 Minute AMRAP 5 Burpee Box Jumps (24/20") 10 Backwards Alternating Lunges 200m RunBack Squat 2-2-2-2-2
Dan Gallagher July 10, 2017 Girl, WOD Tuesday - 7/11/17 Dan Gallagher July 10, 2017 Girl, WOD Thruster 3-3-3Fran21-15-9 Thrusters (95/65 lbs) Pull-ups
Dan Gallagher July 9, 2017 For Time, WOD Monday - 7/10/17 Dan Gallagher July 9, 2017 For Time, WOD Deadlift 3-3-3-3-33 Rounds - For Time Run (600m Round 1 / 400m Round 2 / 200m Round 3) 21 Russian Kettlebell Swings (32/24 kg) 12 Hand-Release Push-ups
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)
