Dan Gallagher April 30, 2017 For Time, Blog, Strongtown's Finest, WOD Monday - 5/1/17 Dan Gallagher April 30, 2017 For Time, Blog, Strongtown's Finest, WOD Jackie and a HalfFor Time 1,000m Row 50 Thrusters (Empty Barbell) 30 Pull-ups 500m Row 25 Thrusters (95/65 lbs) 15 Chest to Bar Pull-ups
Dan Gallagher April 27, 2017 EMOM, For Time, WOD Friday - 4/28/17 Dan Gallagher April 27, 2017 EMOM, For Time, WOD Every 2 Minutes - 5 Rounds (10 Minutes) 2 Power Cleans Same Weight5 Rounds - For Time + For Weight 200m Run 2 Power Cleans (AHAP) 6 Lateral Bar Burpees
Dan Gallagher April 26, 2017 For Time, WOD Thursday - 4/27/17 Dan Gallagher April 26, 2017 For Time, WOD Half MurphComplete the Following for Time 800m Run 50 Pull-ups 100 Push-ups 150 Air Squats 800m RunRuns are done at the beginning and end, pull-ups / push-ups / air squats can be split into any order & rep scheme.
Dan Gallagher April 25, 2017 FGB Style, WOD Wednesday - 4/26/17 Dan Gallagher April 25, 2017 FGB Style, WOD Overhead Barbell Walking Lunge 20' Distance Max WeightMax Reps at Each Station in 2 Minutes Sit-ups Russian Kettlebll Swings (24/16 kg) Overhead Walking Lunges 30 Seconds Rest Between Movements
Dan Gallagher April 24, 2017 AMRAP, WOD Tuesday - 4/25/17 Dan Gallagher April 24, 2017 AMRAP, WOD 10 Minute AMRAP 10 Dumbbell Burpee Deadlifts (50/35 lbs) 15 Wall Ball (20/14 lbs) 20 Calorie Row5 Minutes Rest10 Minute AMRAP 10 Hang Power Snatch (75/55 lbs) 15 Kettlebell Step-ups (24/16 kg) (20/16") 30 Double Unders
Dan Gallagher April 23, 2017 WOD, Not for Time Monday - 4/24/17 Dan Gallagher April 23, 2017 WOD, Not for Time Front Squat 6 x 2 Same Weight and then.... Establish a 10 Rep MaxCore Work - 2 Rounds (Not for Time) 20 V-Ups 10 Wall Ball Sit-ups (20/14 lbs)
Dan Gallagher April 20, 2017 For Time, WOD Friday - 4/21/17 Dan Gallagher April 20, 2017 For Time, WOD Filthy 50 (35 Minute Cap) 50 Box Jumps (24/20") 50 Jumping Pull-ups 50 Kettlebell Swings (16/12 kg) 50 Walking Lunges 50 Knees to Elbow 50 Push Press (empty barbell) 50 Back Extensions / Supermans 50 Wall Ball (20/14 lbs) 50 Burpees 50 Double Unders
Dan Gallagher April 19, 2017 Time Trial, WOD Thursday - 4/20/17 Dan Gallagher April 19, 2017 Time Trial, WOD Split Jerk 5 x 2 Same Weight Time Trial 1 Mile Run
Dan Gallagher April 18, 2017 AMRAP, EMOM, WOD Wednesday - 4/19/17 Dan Gallagher April 18, 2017 AMRAP, EMOM, WOD Every Minute on the Minute - 9 Minutes (AHAP) Minutes 1,2,3 = 1 Hang Power Clean + 1 Front Squat Minutes 4,5,6 = 1 Hang Squat Clean Minutes 7,8,9 = 1 Clean (full squat)9 Minute AMRAP 9 Box Jumps (30/24") 6 Front Squats (165 /110lbs) 3 Wall Climbs
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
