Sarah Gallagher February 24, 2019 For Time, Level Test, Girl, WOD Monday - 2/25/19 Sarah Gallagher February 24, 2019 For Time, Level Test, Girl, WOD Deadlift: 7-7-7-7 Level Test: Upper / Lower Endurance "Diane" 21-15-9 Deadlifts (225/155 lbs) Handstand Push-ups
Dan Gallagher February 19, 2019 For Time, Level Test, Strongtown Open, WOD Wednesday - 2/20/19 Dan Gallagher February 19, 2019 For Time, Level Test, Strongtown Open, WOD Warm-up / Mini-test: Flexibility Relaxed Squat Hold Test & PVC Overhead Wall Squat TestFront Squat: 3-3-3-3-33 Rounds - For Time 20 Wall Ball (20/14 lbs) 10 Dumbbell Hang Clean & Jerks (50/35 lbs) 20 Dumbbell Goblet Lunges (50/35 lbs)
Dan Gallagher February 18, 2019 EMOM, For Time, Level Test, WOD Tuesday - 2/19/19 Dan Gallagher February 18, 2019 EMOM, For Time, Level Test, WOD Warm-up / Mini-test: Max Distance Broad Jump Max Unbroken Double Unders Level Test: Strict Knees to Elbow in 1:20 Kettlebell - 10 Minute EMOMAnnie: 50-40-30-20-10 Double Unders Sit-ups
Dan Gallagher February 13, 2019 Level Test, WOD Thursday - 2/14/19 Dan Gallagher February 13, 2019 Level Test, WOD Level Test Day: Weightlifting & Squat EnduranceWeightlifting Establish a 1 Rep Max Power CleanSquat Endurance Establish a 20 Rep Max Back Squat
Sarah Gallagher February 11, 2019 WOD, FGB Style, Level Test Tuesday - 2/12/19 Sarah Gallagher February 11, 2019 WOD, FGB Style, Level Test Level Test: Aerobic Power Intervals (FGB)3 Rounds - 1 Minute Stations for Max Reps: Wall Ball (20/14 lbs) Hang Power Cleans (75/55 lbs) Box Jumps with Step-Down (24/20”) Push Press (75/55 lbs) Burpee Rest
Sarah Gallagher February 10, 2019 Level Test, AMRAP, Skill Work Monday - 2/11/19 Sarah Gallagher February 10, 2019 Level Test, AMRAP, Skill Work Level Tests: Pull-ups & Rings (choose one) Strict Skill Work - Hold, Support, Negatives Weighted Work up to a 1 Rep Max8 Minute AMRAP: 4 Chest to Bar Pull-ups 12 Front Squats (95/65 lbs) 8 Ring Dips
Dan Gallagher February 7, 2019 Distance Trial, Level Test, WOD Friday - 2/8/19 Dan Gallagher February 7, 2019 Distance Trial, Level Test, WOD Power Clean (Touch & Go) 5-5-5 3-3-3Level Test: RowingChoose One 12 Minute Distance Trial 20 Minute Distance Trial
Dan Gallagher February 3, 2019 WOD, Level Test, Level Test: Warm-up Monday - 2/4/19 Dan Gallagher February 3, 2019 WOD, Level Test, Level Test: Warm-up Warm-up / Mini-Test • Flexibility - 1:00 Relaxed Squat Hold • Squat Endurance - Tabata SquatsLevel Test • Front Squats • Deadlifts - Depending on the Level we will be testing either 8, 5, or 1 RM lifts
