Dan Gallagher February 20, 2017 EMOM, WOD Tuesday - 2/21/17 Dan Gallagher February 20, 2017 EMOM, WOD Snatch Balance 1-1-1-1-1Every Minute on the Minute - 10 Minutes Odd: 12 Alternating Dumbbell Snatch (50/35 lbs) Even: 6 Burpees + Max Double Unders Score = Max Double Unders
Dan Gallagher January 12, 2017 EMOM, WOD Friday - 1/13/17 Dan Gallagher January 12, 2017 EMOM, WOD Back Squat 10 Rep MaxEvery Minute on the Minute12 Minutes Odd: 8 Wall Ball (20/14 lbs) + 8 Kettlebell Swings (24/16 kg) Even: 3 Power Cleans (As Heavy as Possible) Score = Rounds Completed (12 Max) / Power Clean Weight / Rx Level
Dan Gallagher November 6, 2016 EMOM, WOD, Blog Monday - 11/7/16 Dan Gallagher November 6, 2016 EMOM, WOD, Blog Weighted Pull-ups 5 x 1 5 Sets, 1 Rep - Same WeightEMOM - 12 MInutes (Alternating Stations) 5 Strict Pull-ups 1 Power Clean + 3 Strict Press Max Sit-ups Score = Rounds completed, weight used on press, & total sit-ups
Dan Gallagher October 18, 2016 EMOM, WOD Wednesday - 10/19/16 Dan Gallagher October 18, 2016 EMOM, WOD Time Trial Row 1,000mEMOM - 10 1 Snatch 1 Hang Snatch 2 Overhead Squats Same weight each round
Dan Gallagher October 6, 2016 WOD, AMRAP, EMOM Friday - 10/6/16 Dan Gallagher October 6, 2016 WOD, AMRAP, EMOM Every Minute on the Minute - 8 Minutes 2 Power Cleans 2 Shoulder to Overhead 2 Barbell Lunges (front rack)8 Minute AMRAP 5 Lateral Bar Burpees 5 Shoulder to Overhead 10 Barbell Lunges (front rack)
Dan Gallagher June 23, 2016 EMOM, WOD Friday - 6/24/16 Dan Gallagher June 23, 2016 EMOM, WOD Skill / Goat Work Gymnastics (muscle-ups, handstands, dips, pull-ups, etc...)EMOM - 10 Odd: Goat Work Even: 4 Burpees + 8 Kettlebell Swings
