Dan Gallagher October 4, 2016 For Time, WOD Wednesday - 10/5/16 Dan Gallagher October 4, 2016 For Time, WOD 4 Rounds - For Time 250m Row 15 Med Ball Sit-ups (20/14 lbs) 200m Run with Med Ball (20/14 lbs)Weighted Pull-ups 2-2-2-2-2 Increasing Weight
Dan Gallagher September 26, 2016 WOD, For Time Tuesday - 9/27/16 Dan Gallagher September 26, 2016 WOD, For Time Warm-up / Review Hang Squat Clean Thruster aka Hang ClusterLurong Week 3: Hang With 'Em10-9-8-7-6-5-4-3-2-1 Hang Squat Clean Thrusters Bar Facing Burpees
Dan Gallagher September 25, 2016 WOD, For Time Monday - 9/26/16 Dan Gallagher September 25, 2016 WOD, For Time Sumo Deadlift 3-3-3-3-3For Time21-15-9 Wall Ball (20/14 lbs) Sumo Deadlift High Pull (77/55 lbs)
Dan Gallagher September 22, 2016 WOD, For Time Friday - 9/23/16 Dan Gallagher September 22, 2016 WOD, For Time Bench Press 3-3-3-3-3For Time21-15-9 Handstand Push-ups (see Rx levels for reps) Back Squats (95/65 lbs) Rx3 = 21/15/9 Handstand Push-ups Rx2 = 15/12/9 Handstand Push-ups Rx1 = 6/9/3 Handstand Push-ups
Dan Gallagher September 18, 2016 WOD, For Time Monday - 9/19/16 Dan Gallagher September 18, 2016 WOD, For Time Barbell LungeFront Rack 3-3-3-3-3 3=3 Each Leg, 6 Total5 Rounds 10 Barbell Lunges (95/65 lbs) 10 Toes to Bar 10 Calorie Row
Dan Gallagher September 14, 2016 WOD, For Time Thursday - 9/15/16 Dan Gallagher September 14, 2016 WOD, For Time Power Clean (Touch & Go) 7-7-7-7 4 RoundsFor Time 200m Run 4 Power Cleans (135/95 lbs) 8 Lateral Bar Burpees
Dan Gallagher September 12, 2016 WOD, For Time, Lurong Tuesday - 9/13/16 Dan Gallagher September 12, 2016 WOD, For Time, Lurong Front Squat 5-5-5-5-5LuRong Benchmark: Baseline Plus2 Rounds - For Time 500m Row 40 Air Squats 30 Wall Sit-ups 20 Push-ups 10 Pull-ups
Dan Gallagher September 5, 2016 For Time, Time Trial, WOD Tuesday - 9/6/16 Dan Gallagher September 5, 2016 For Time, Time Trial, WOD Run - For Time 600m Run 400m Run 200m Run 1 Minute Rest between Runs Score = Total Time21-15-9 Burpee to Target Overhead Walking Lunges (45/25 lbs)
Dan Gallagher September 4, 2016 WOD, Hero, For Time, Blog Monday - 9/5/16 Dan Gallagher September 4, 2016 WOD, Hero, For Time, Blog "Nutts" 10 Handstand Push-ups 15 Deadlifts (250/175 lbs) 25 Box Jumps (30/24") 50 Pull-ups 100 Wall Ball (20/14 lbs) 200 Double Unders 400m Run with a 45/25 lb plate
Dan Gallagher August 31, 2016 Barbell WOD, For Time, WOD Thursday - 9/1/16 Dan Gallagher August 31, 2016 Barbell WOD, For Time, WOD Barbell Complex 1 Squat Clean + 1 Hang Squat Clean 5 x 1 @ 90% to 95% of previous 1RMTime Trial (final week) 1 Mile Run
