Dan Gallagher December 19, 2016 For Time, WOD, Blog, Twelve Days TUESDAY - 12/20/16 Dan Gallagher December 19, 2016 For Time, WOD, Blog, Twelve Days Back Squat 4 x 6 Same Weight (4 Sets x 6 Reps)For Time9-12-15 Thrusters (95/65 lbs) Pull-ups
Dan Gallagher December 15, 2016 For Time, WOD Friday - 12/16/16 Dan Gallagher December 15, 2016 For Time, WOD Back Squat 2-2-2-2-2Annie Likes Squats 50-40-30-20-10 25-20-15-10-5 Double Unders Back Squats (75/55 lbs)
Dan Gallagher December 14, 2016 WOD, For Time, Skill Work Thursday - 12/15/16 Dan Gallagher December 14, 2016 WOD, For Time, Skill Work Skill Work (pick one) Kipping Toes to Bar 3 Unbroken Sets - For Max RepsHelen Rowed to the Bar3 Rounds - For Time 500m Row 21 Kettlebell Swings (24/16 kg) 12 Toes to Bar
Dan Gallagher December 13, 2016 WOD, For Time Wednesday - 12/14/16 Dan Gallagher December 13, 2016 WOD, For Time Push Press 4 x 6 (touch and go)2 Rounds (12 Minute Cap)For Time: 20 Box Jump Overs (24/20") 25 Calorie Row 30 Shoulder to Overhead (75/55 lbs)
Dan Gallagher December 8, 2016 WOD, For Time Friday - 12/9/16 Dan Gallagher December 8, 2016 WOD, For Time Hang Snatch (low hang) 2-2-2-2-2For Time:2-4-6-8-10-12-14 Overhead Squats (95/65 lbs) Hand Release Push-ups
Dan Gallagher December 5, 2016 Chipper, For Time, WOD Tuesday - 12/6/16 Dan Gallagher December 5, 2016 Chipper, For Time, WOD For Time: 100 Wall Ball (20/14 lbs) 100 Double Unders 50 Calorie Row 100 Walking Lunges 100 Russian Kettlebell Swings (24/16 kg)
Dan Gallagher December 4, 2016 For Time, WOD Monday - 12/5/16 Dan Gallagher December 4, 2016 For Time, WOD Back Squat 3-3-3-3-3For Time21-15-9 Back Squat (115/75 lbs) Burpee
Dan Gallagher November 30, 2016 WOD, For Time Thursday - 12/1/16 Dan Gallagher November 30, 2016 WOD, For Time Bench Press 3-3-3-3-3For Time:15-12-9 Burpee Box Jumps (24/20") Toes to Bar
Dan Gallagher November 22, 2016 For Time, WOD Wednesday - 11/23/16 Dan Gallagher November 22, 2016 For Time, WOD Front Squat 5 x 1 @ 90% of 1 Rep Max4 RoundsFor Time 5 Strict Pull-ups 10 Burpees 20 Lunges
Dan Gallagher November 15, 2016 For Time, WOD Wednesday - 11/16/16 Dan Gallagher November 15, 2016 For Time, WOD 20 Rounds - For TimeCap: 30 Minutes 1 Power Clean (185/125 lbs) 3 Box Jumps (30/24") 5 Wall Ball (20/14 lbs) Rx1 = 155/105 lbs Rx3 = 205/135 lbs
