Dan Gallagher September 29, 2016 AMRAP, WOD Friday - 9/30/16 Dan Gallagher September 29, 2016 AMRAP, WOD Skill Work Double Unders18 Minute AMRAP 36 Double Unders 18 Lunges 9 Power Cleans (135/ 95 lbs)
Dan Gallagher September 27, 2016 Time Trial, WOD, AMRAP, Blog Wednesday - 9/28/16 Dan Gallagher September 27, 2016 Time Trial, WOD, AMRAP, Blog Row 250m x 4 (1 Minute rest)5 Minute AMRAPs (two scores, rest 2 minutes in between)AMRAP #1 5 Toes to Bar 10 Sit-ups 15 GrasshoppersAMRAP #2 5 Chest to Bar Pull-ups 10 Push-ups 15 Squats
Dan Gallagher September 20, 2016 WOD, AMRAP Wednesday - 9/21/16 Dan Gallagher September 20, 2016 WOD, AMRAP 20 Minute AMRAP 20 Wall Ball (20/14 lbs) 20 Sit-ups 20 Kettlebell Swings (24/16 kg) 20 Double Unders 200m Run
Dan Gallagher September 19, 2016 Barbell WOD, Lurong, AMRAP, WOD Tuesday - 9/20/16 Dan Gallagher September 19, 2016 Barbell WOD, Lurong, AMRAP, WOD Thruster Complex 1 Cluster + 1 Thruster Work to a Max ComplexLurong Benchmark #2: Championship Complex8 Minute AMRAP 5 Deadlift 4 Hang Power Cleans 3 Front Squats 2 Shoulder to Overhead 1 Ground to Overhead
Dan Gallagher September 11, 2016 AMRAP, WOD Monday - 9/12/16 Dan Gallagher September 11, 2016 AMRAP, WOD Run 400m x 3 1 Minute Rest in between Runs Score = Total Time10 Minute AMRAP 5 Hang Power Snatch (75/55 lbs) 10 Box Jump / Step-ups (24/20") 15 Wall Ball (20/14 lbs)
Dan Gallagher September 6, 2016 AMRAP, WOD, Lurong Wednesday - 9/7/16 Dan Gallagher September 6, 2016 AMRAP, WOD, Lurong Back Squat 5-5-5-5-512 Minute AMRAP Buy-in: 400m Run 10 Kettlebell Snatches (5 Each Arm) (24/16 kg) 10 Box Jump Overs (24/20") 10 Push-ups
Dan Gallagher September 1, 2016 WOD, AMRAP Friday - 9/2/16 Dan Gallagher September 1, 2016 WOD, AMRAP Skill Work Muscle-ups Pistol Squats Handstands3 Minutes at Each Station Muscle-ups Alternating Pistol Squats Handstand Push-ups 2 Minutes Rest in Between 3 Separate Scores
Dan Gallagher August 23, 2016 AMRAP, WOD Wednesday - 8/24/16 Dan Gallagher August 23, 2016 AMRAP, WOD Back Squat 2-2-2-2-210 Minute AMRAP 10 Calorie Row 10 Toes to Bar 25 Double Unders
Dan Gallagher August 10, 2016 WOD, AMRAP Thursday - 8/11/16 Dan Gallagher August 10, 2016 WOD, AMRAP Barbell Complex 2 Push Press + 1 Push Jerk3 Rounds of 3 Minutes (1 Min Rest) 6 Shoulder to Overhead (95/65 lbs) 9 Sit-ups 12 Grasshoppers
Dan Gallagher August 7, 2016 WOD, AMRAP Monday - 8/7/16 Dan Gallagher August 7, 2016 WOD, AMRAP Final DayBack 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