Dan Gallagher July 31, 2016 WOD, For Time Monday - 8/1/16 Dan Gallagher July 31, 2016 WOD, For Time Barbell Complex 1 Snatch Pull + 1 Snatch Work up to a Max Complex21-15-9 Power Snatch (75/55 lbs) Box Jump Overs (24/20")
Dan Gallagher July 28, 2016 WOD, Lift for a Purpose, Blog, AMRAP Friday - 7/29/16 Dan Gallagher July 28, 2016 WOD, Lift for a Purpose, Blog, AMRAP Handstand Push-up (strict) 5 x 3 or...5 Sets for Total Reps12 Minute AMRAP 60' Walking Lunge 20 Russian Kettlebell Swings (24/16 kg) 10 Ring Push-ups
Dan Gallagher July 27, 2016 WOD, Ladder Thursday - 7/28/16 Dan Gallagher July 27, 2016 WOD, Ladder Run 800m x 2 2 Minutes Rest8 Minute Ladder - Total Reps +5 Double Unders +1 Power Clean (135/95 lbs)
Dan Gallagher July 26, 2016 WOD, FGB Style Wednesday - 7/27/16 Dan Gallagher July 26, 2016 WOD, FGB Style Barbell Lunge 3-3-3-3-3 3 each leg, 6 total3 Rounds Max Reps at Each Station in 1 Minute Row (calories) Box Jumps (24/20") Rope Climb Score = Total Reps 30 Seconds Rest after each movement
Dan Gallagher July 25, 2016 WOD, For Time Tuesday - 7/26/16 Dan Gallagher July 25, 2016 WOD, For Time Barbell Complex 2 Snatch Grip Deadlifts + 1 Hang Power Snatch 5 Sets, Increasing Weight4 Rounds - For Time 4 Power Snatch (95/65 lbs) 8 Lateral Bar Burpees 12 Sit-ups
Dan Gallagher July 24, 2016 Blog, WOD, AMRAP Monday - 7/25/16 Dan Gallagher July 24, 2016 Blog, WOD, AMRAP Test Day - Will be repeated for the next 3 weeksBack Squat 5 x 3 @ 75% of 1RM10 Minute AMRAP Buy-in: 50 Wall Ball (20/14 lbs) 5 Pull-ups 10 Push-ups 15 Air Squats
Dan Gallagher July 21, 2016 WOD Friday - 7/22/16 Dan Gallagher July 21, 2016 WOD Deck of Cards - Battle of the Classes Number = Reps Suit = Movement Clubs....Kettlebell Swings Diamonds....Lunges Hearts....Burpees Spades....Sit-ups Face cards are 10, Aces are 1, Jokers are 200m Run No 10s
Dan Gallagher July 20, 2016 Barbell WOD, WOD Thursday - 7/21/16 Dan Gallagher July 20, 2016 Barbell WOD, WOD Barbell WOD SamplerClean & Jerk Max Out 1 x 2 @ 80%Back Squat 90% x 1 2 x 3 at 30# less then 90%
Dan Gallagher July 19, 2016 WOD, For Time Wednesday - 7/20/16 Dan Gallagher July 19, 2016 WOD, For Time 4 Rounds - For Time 400m Run 21 Russian Kettlebell Swings (24/16 kg) 15 Box Jumps / Step-ups (24/20") 9 Chest to Bar Pull-ups
Dan Gallagher July 18, 2016 WOD, Lift for a Purpose, Blog Tuesday - 7/19/16 Dan Gallagher July 18, 2016 WOD, Lift for a Purpose, Blog Bench Press 3-3-3-1-1-13 Rounds of 3 Minutes #1) 200m Run + Max Handstand Push-ups #2) 200m Run + Max Ring Dips #3) 200m Run + Max Push-ups
