Dan Gallagher June 30, 2016 Blog, Barbell WOD, WOD Friday - 7/1/16 Dan Gallagher June 30, 2016 Blog, Barbell WOD, WOD Barbell WOD: To Intesity and Beyond! Day 3 SamplerClean & Jerk 3 x 3 @ 80%Back Squat 1 x 2 @ 90% 2 x 3 @ 30 lbs less then 90%Core / Complex ....
Dan Gallagher June 29, 2016 WOD, For Time Thursday - 6/30/16 Dan Gallagher June 29, 2016 WOD, For Time For Time - Split However Possible 1 Mile Run 40 Toes to Bar 60 Box Jumps 80 Burpees
Dan Gallagher June 28, 2016 WOD, Time Trial Wednesday - 6/29/16 Dan Gallagher June 28, 2016 WOD, Time Trial Run / Row Time Trial 500m Row - 400m Run 250m Row - 200m RunOverhead Squat Work up to a 3 Rep max
Dan Gallagher June 27, 2016 WOD, AMRAP Tuesday - 6/28/16 Dan Gallagher June 27, 2016 WOD, AMRAP Deadlift 4-4-4-4-49 Minute AMRAP 6 Kettlebell Snatch - Right Arm 6 Kettlebell Snatch - Left Arm 12 Kettlebell Lunge 24 Double Unders
Dan Gallagher June 26, 2016 Blog, WOD, For Time Monday - 6/27/16 Dan Gallagher June 26, 2016 Blog, WOD, For Time Bench Press 2-2-2-2-23 Rounds - For Time 400m Run 15 Air Squats 12 Sit-ups 9 Pull-ups
Dan Gallagher June 23, 2016 EMOM, WOD Friday - 6/24/16 Dan Gallagher June 23, 2016 EMOM, WOD Skill / Goat Work Gymnastics (muscle-ups, handstands, dips, pull-ups, etc...)EMOM - 10 Odd: Goat Work Even: 4 Burpees + 8 Kettlebell Swings
Dan Gallagher June 22, 2016 Barbell WOD, Blog, WOD Thursday - 6/23/16 Dan Gallagher June 22, 2016 Barbell WOD, Blog, WOD Barbell WOD Sampler: To Intensity & Beyond (Day 2) Snatch: Work up to a Max....then 1 x 2 @ 80% Front Squat: 4 x 3 @ 60% of 1RM
Dan Gallagher June 21, 2016 WOD, For Time Wednesday - 6/22/16 Dan Gallagher June 21, 2016 WOD, For Time 4 Rounds 400m Run 10 Calorie Row 10 Toes to Bar 10 Barbell Lunges
Dan Gallagher June 20, 2016 WOD, AMRAP Tuesday - 6/21/16 Dan Gallagher June 20, 2016 WOD, AMRAP Dumbbell Strict Press 5-5-5-5-512 Minutes - As Many Reps as Possible Max Rope Climbs Max Push-ups
Dan Gallagher June 19, 2016 WOD, For Time Monday - 6/20/16 Dan Gallagher June 19, 2016 WOD, For Time Barbell Complex 1 Clean (full squat) + 2 Front SquatsFor Time 100 Double Unders 50 Wall Ball 30 Alternating DB Snatch 100 Double Unders
