Dan Gallagher May 31, 2016 WOD, Blog, Events, AMRAP Wednesday - 6/1/16 Dan Gallagher May 31, 2016 WOD, Blog, Events, AMRAP Back Squat 3-3-3-3-310 Minute AMRAP 600m Run (Buy-in) 30 Double Unders 10 Med Ball Cleans (20/14 lbs) 5 Handstand Push-ups
Dan Gallagher May 30, 2016 WOD, Blog, For Time Tuesday - 5/31/16 Dan Gallagher May 30, 2016 WOD, Blog, For Time Deadlift 3-3-3-3-330-20-10 (For Time) Kettlebell Swings (24/16 kg) Box Jumps (24/20") (Step-ups permitted)
Dan Gallagher May 29, 2016 Hero, WOD Monday - 5/30/16 Dan Gallagher May 29, 2016 Hero, WOD Murph 1 Mile Run 100 Pull-ups 200 Push-ups 300 Squat 1 Mile Run
Dan Gallagher May 28, 2016 WOD, Team Sunday - 5/29/16 Dan Gallagher May 28, 2016 WOD, Team Teams of 3 - 15 Minute AMRAP (Station Rotation) 15 Calorie Row 20 Russian Kettlebell Swings (24/16 kg) 15 Sit-ups
Dan Gallagher May 27, 2016 WOD, Blog, For Time Saturday - 5/28/16 Dan Gallagher May 27, 2016 WOD, Blog, For Time For Time (25 Minute Cap) 800m Run, 80 Double Unders, 8 Power Cleans (155/105 lbs) 600m Run, 60 Double Unders, 6 Power Cleans (155/105 lbs) 400m Run, 40 Double Unders, 4 Power Cleans (155/105 lbs)
Dan Gallagher May 26, 2016 WOD, Blog, Events, FGB Style Friday - 5/27/16 Dan Gallagher May 26, 2016 WOD, Blog, Events, FGB Style Barbell Lunge 2-2-2-2-2 (2 on each leg, 4 total)2 Minutes at Each Station for Total Reps OH Walking Lunges (45/25 lbs) Wall Ball (20/14 lbs) Plate Burpees 1 Minute Rest between Movements
Dan Gallagher May 25, 2016 Barbell WOD, WOD Thursday - 5/26/16 Dan Gallagher May 25, 2016 Barbell WOD, WOD Barbell WOD - Week #4 (Max Clean Week) Clean: Work up to a Max, then drop weight and perform 1 x 2 @ 80% of Max Push Jerk: 4 x 2 @ 5-10lbs Heavier then last week Core / Complex
Dan Gallagher May 24, 2016 WOD, Girl, Events Wednesday - 5/25/16 Dan Gallagher May 24, 2016 WOD, Girl, Events Weighted Pull-ups: 5 x 3 (5 sets, 3 Reps - Same Weight)Helen (3 Rounds For Time): 400m Run 21 Kettlebell Swings (24/16 kg) 12 Pull-ups
Dan Gallagher May 23, 2016 WOD, AMRAP Tuesday - 5/24/16 Dan Gallagher May 23, 2016 WOD, AMRAP Snatch Complex 1 Power Snatch + 1 Hang Power Snatch10 Minute AMRAP 15 Box Jump Overs 10 Cal Row 5 Power Snatch (95/65 lbs)
Dan Gallagher May 23, 2016 WOD, For Time Monday - 5/23/16 Dan Gallagher May 23, 2016 WOD, For Time Back Squat 3 x 5 (3 Sets of 5 Reps - Same Weight)For Time - However Possible 25 Burpees 50 Thrusters (95/65 lbs) 100 Double Unders
