Dan Gallagher March 23, 2017 EMOM, For Time, WOD Friday - 3/24/17 Dan Gallagher March 23, 2017 EMOM, For Time, WOD Snatch - EMOM (Every 1:30 x 6)6 Rounds 2 Snatches (full squat) Increase weight each round6 Rounds 10 Box Jumps (24/20") 1 Snatch Attempt Score = Time + Total Weight Snatched
Dan Gallagher March 19, 2017 For Time, WOD Monday - 3/20/17 Dan Gallagher March 19, 2017 For Time, WOD Press Complex 1 Press + 3 Push Press + 5 Push Jerk Work to Max Complex For Time12-10-8-6-4-2 Hang Clean & Jerk (95/65 lbs) Sit-ups
Dan Gallagher March 15, 2017 For Time, WOD Thursday - 3/16/17 Dan Gallagher March 15, 2017 For Time, WOD Split Jerk 2-2-2-2-2For Time21-15-9 Shoulder to Overhead (95/65 lbs) 3 Rope Climbs
Dan Gallagher March 6, 2017 For Time, WOD Tuesday - 3/7/17 Dan Gallagher March 6, 2017 For Time, WOD Snatch Complex 1 Snatch Pull 1 Hang Power Snatch 1 Hang Squat Snatch 2 Overhead Squats 21-15-9 Handstand Push-ups Overhead Squats
Dan Gallagher March 5, 2017 For Time, Time Trial, WOD Monday - 3/6/17 Dan Gallagher March 5, 2017 For Time, Time Trial, WOD Time Trials 500m Row 100 Sit-ups 75 Wall Ball (20/14 lbs) 50 Kettlebell Swings (24/16 kg) 25 Burpees Each time trial is scored individually
Dan Gallagher February 26, 2017 For Time, WOD Monday - 2/27/17 Dan Gallagher February 26, 2017 For Time, WOD Bench Press 3-3-3-3-321-15-9 Ring Dips Sit-ups 1 Minute Plank Hold
Dan Gallagher February 23, 2017 WOD, For Time, However Possible Friday - 2/24/17 Dan Gallagher February 23, 2017 WOD, For Time, However Possible Back Squats 2-2-2-2-2Complete However PossibleFor Time 100 Air Squats 50 Push-ups
Dan Gallagher February 22, 2017 For Time, WOD, Strongtown Open, Blog Thursday - 2/23/17: Teams Released Dan Gallagher February 22, 2017 For Time, WOD, Strongtown Open, Blog Power Clean 5-5-5-5-5 Touch & Go21-15-9 Kettlbell Swings (32/24 kg) Box Jumps (24/20") Wall Ball Sit-ups (20/14 lbs)
Dan Gallagher February 12, 2017 For Time, WOD Monday - 2/13/17 Dan Gallagher February 12, 2017 For Time, WOD Front Squat 4-4-4-4-415-12-9 Front Squats (135/95 lbs) Pull-ups After each round complete 40 double unders
Dan Gallagher February 5, 2017 For Time, WOD Monday - 2/6/17 Dan Gallagher February 5, 2017 For Time, WOD For Time 20 Burpee Box Jumps (24/20") 30 Chest to Bar Pull-ups 40 Sumo Deadlift High Pulls (75/55 lbs) 30 Chest to Bar Pull-ups 20 Burpee Box Jumps (24/20")Core Work 3 Max Effort Plank Holds
