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
Dan Gallagher June 22, 2017 Friday - 6/23/17 Dan Gallagher June 22, 2017 Every 2 Minutes - 10 Minutes (5 Rounds) 2 Power Cleans Same Weight5 Rounds 200m Run 2 Power Cleans (AHAP) 6 Lateral Bar Burpees
Dan Gallagher June 21, 2017 AMRAP, WOD Thursday - 6/22/17 Dan Gallagher June 21, 2017 AMRAP, WOD Weighted Pull-ups 5-4-3-2-1-1-1"Thumper" 1 Round of Strict Cindy (5 Strict Pull-ups / 10 Push-ups / 15 Squats) 30 Double Unders
Dan Gallagher June 20, 2017 FGB Style, WOD Wednesday - 6/21/17 Dan Gallagher June 20, 2017 FGB Style, WOD Happy Birthday Coach Mikey!5 Rounds - 1 Minute at Each Station for Max Reps Shoulder to Overhead (95/65 lbs) Box Jumps (24/20") Russian Kettlbell Swings (24/16 kg) 1:30 Rest (you must complete a 200m run during the 1:30 rest)Each Round Scored Individually (5 Scores)
Dan Gallagher June 19, 2017 AMRAP, WOD Tuesday - 6/20/17 Dan Gallagher June 19, 2017 AMRAP, WOD Romanian Deadlifts 5 Sets x 3 Reps Same Weight10 Minute AMRAP 20' Overhead Walking Lunge - Right Arm (50/35 lbs) 20' Overhead Walking Lunge - Left Arm (50/35 lbs) 20 Wall Ball (20/14 lbs)
Dan Gallagher June 18, 2017 For Time, WOD Monday - 6/19/17 Dan Gallagher June 18, 2017 For Time, WOD Overhead Squat 3-3-3-3-3Jeremy21-15-9 Overhead Squats (95/65 lbs) Burpees
