Dan Gallagher November 30, 2016 WOD, For Time Thursday - 12/1/16 Dan Gallagher November 30, 2016 WOD, For Time Bench Press 3-3-3-3-3For Time:15-12-9 Burpee Box Jumps (24/20") Toes to Bar
Dan Gallagher November 29, 2016 Wednesday - 11/30/16 Dan Gallagher November 29, 2016 Front Squat 1-1-1-1-110 Minute AMRPAP (pick one) Half Strict Cindy: 5 Strict Pull-ups 10 Push-ups 15 Air Squats Half Strict Mary: 5 Strict Handstand Push-ups 10 Pistol Squats 15 Strict Pull-ups
Dan Gallagher November 28, 2016 WOD, Time Trial Tuesday - 11/29/16 Dan Gallagher November 28, 2016 WOD, Time Trial Time Trial Tuesday: 500m Row x 3 3 Separate Scores 50 Weighted Sit-ups (10 lbs) 5 Minute Cap 3 Minutes - Max Double Unders
Dan Gallagher November 27, 2016 AMRAP, WOD Monday - 11/28/16 Dan Gallagher November 27, 2016 AMRAP, WOD Romanian Deadlift 5 x 36 Minute AMRAP x 2 (6 Min / 2 Rest / 6 Min) 8 Russian Kettlebell Swings (24/16 kg) 8 American Kettlebell Swings (24/16 kg) 20' Kettlebell Lunge (24/16 kg) 2 Minutes Rest 2nd AMRAP starts where 1st ended....1 Total Score
Dan Gallagher November 23, 2016 WOD, Hero, AMRAP, Blog Thursday - 11/24/16 Dan Gallagher November 23, 2016 WOD, Hero, AMRAP, Blog The Chief5 Rounds of 3 Minute AMRAPs 3 Power Cleans (135/95 lbs) 6 Push-ups 9 Air Squats 5 Separate Scores 1 Minute Rest Between Rounds
Dan Gallagher November 22, 2016 For Time, WOD Wednesday - 11/23/16 Dan Gallagher November 22, 2016 For Time, WOD Front Squat 5 x 1 @ 90% of 1 Rep Max4 RoundsFor Time 5 Strict Pull-ups 10 Burpees 20 Lunges
Dan Gallagher November 21, 2016 AMRAP, WOD Tuesday - 11/22/16 Dan Gallagher November 21, 2016 AMRAP, WOD 20 Minute AMRAP 40 Box Jumps (24/20") 40 Sit-ups 40 Calorie Row 40 Double Unders 40 Russian Kettlebell Swings (24/16 kg) Score = Total Rounds + Reps
Dan Gallagher November 20, 2016 FGB Style, WOD, Blog Monday - 11/21/16 Dan Gallagher November 20, 2016 FGB Style, WOD, Blog Pause Snatch (full squat) 2-2-2-2-2 2 Second pause above knee (low hang position) on each snatchFGB Style3 Rounds for Max Reps at Each Station in 1 Minute Hang Squat Snatch (75/55 lbs) Ring Dips Rest
Dan Gallagher November 17, 2016 WOD, Not for Time, Skill Work Friday - 11/18/16 Dan Gallagher November 17, 2016 WOD, Not for Time, Skill Work Skill Work Rope Climbs Strict Muscle-ups5 Rounds - Not for Time 10 Dumbbell Bench Press 10 Dumbbell Single Arm Row 2 Rope Climbs...or....1 Strict Muscle-up 150m Shuttle Run (75m out & back)
Dan Gallagher November 16, 2016 Tabata, WOD Thursday - 11/17/16 Dan Gallagher November 16, 2016 Tabata, WOD Back Squats 5-5-5-5-5Tabata - Low Number Russian Kettlebell Swings (24/16 kg) Sit-ups Double Unders Score = Lowest Rep Number at Each Station (3 Scores)
