Dan Gallagher February 6, 2019 WOD, Level Test: Warm-up, EMOM Thursday - 2/7/19 Dan Gallagher February 6, 2019 WOD, Level Test: Warm-up, EMOM Warm-Up / Mini Test:EMOM-7 Minutes Russian Kettlebell Swings (24/16 kg)5 Rounds - For Time 1:00 Handstand Hold 21 Toes to Bar
Sarah Gallagher January 16, 2019 WOD, EMOM Thursday - 1/17/19 Sarah Gallagher January 16, 2019 WOD, EMOM Every Minute on the Minute - 8:00 x 2 X# Thrusters (95/65 lbs) X# Pull-ups 4 Minutes rest and then Repeat
Sarah Gallagher December 12, 2018 WOD, EMOM Thursday - 12/13/18 Sarah Gallagher December 12, 2018 WOD, EMOM Clean & Jerk 1-1-1Every 2 Minutes x 10 5 Bar Facing Burpees 1 Rope Climb 1 Squat Clean & Jerk (AHAP)
Sarah Gallagher November 27, 2018 WOD, EMOM, AMRAP Wednesday - 11/28/18 Sarah Gallagher November 27, 2018 WOD, EMOM, AMRAP EMOM - 8 Minutes 1 Hang Power Snatch + 1 Overhead Squat 1 Hang Squat Snatch 2 Squat Snatches 12 Minute AMRAP: 6 Squat Snatches (115/80 lbs) 2 Rope Climbs 12/9 Calories Bike
Sarah Gallagher August 23, 2018 WOD, EMOM Friday 8/24/18 Sarah Gallagher August 23, 2018 WOD, EMOM EMOM: 8 Rounds (every 90 seconds) 2 Low Hang Snatch Pulls (start at knees) 1 Power Snatch 1 Squat Snatch + 1 Overhead Squat 7 Rounds for Time: 35 Double Unders 1 Snatch Attempt
Sarah Gallagher July 30, 2018 WOD, Skill Work, EMOM Tuesday - 7/31/18 Sarah Gallagher July 30, 2018 WOD, Skill Work, EMOM Skill Work: Ring Muscle-ups EMOM: 20 minutes Even: 2-4 Ring Muscle-ups Odd: 30 second Hollow Rock Hold
Dan Gallagher July 17, 2018 EMOM, WOD, AHAP Wednesday - 7/18/18 Dan Gallagher July 17, 2018 EMOM, WOD, AHAP 30 minute EMOM: 2 Handstand Push-ups 1 Hang Power Cleans (AHAP)Rx1= 1 Handstand Push-upRx3= Strict Handstand Push-upScore 1 = Weight UsedScore 2 = Rounds Completed (30 Max)
Sarah Gallagher June 17, 2018 WOD, EMOM, Death By Monday 6/18/18 Sarah Gallagher June 17, 2018 WOD, EMOM, Death By EMOM (1:30): 8 Rounds: 100m Sprint 1 Hang Power Clean 2 Power Cleans 3 Squat Cleans As Heavy as possible and unbroken Death by Bike (Calories): + 2 calories Men start at 8 calories Women start at 5 calories
Sarah Gallagher June 3, 2018 EMOM, For Time, WOD Monday 6/4/18 Sarah Gallagher June 3, 2018 EMOM, For Time, WOD Every Minute on the Minute - 10 Minutes 1 Squat Snatch + 2 Overhead SquatsFor Time 30 Calorie Row 30 Power Snatch (75/55 lbs)
Dan Gallagher April 2, 2018 EMOM, Strongtown's Finest, Sunday Skills, WOD, Blog Tuesday - 4/3/18 Dan Gallagher April 2, 2018 EMOM, Strongtown's Finest, Sunday Skills, WOD, Blog Every Minute on the Minute - 16 Minutes (4 Rounds) 1st Minute - 10 Box Jumps (30/24 lbs) 2nd Minute - 7 Wall Ball + 7 Pull-ups 3rd Minute - 5 Power Snatch + 5 Overhead Squats (95/65 lbs) 4th Minute - 10/7 Calorie BikeScore = Minutes Completed (16 = Max)
