Dan Gallagher April 2, 2017 Not for Time, WOD, Strongtown Open, Blog Monday - 4/3/17 Dan Gallagher April 2, 2017 Not for Time, WOD, Strongtown Open, Blog Not For TimeBack Squat 5 x 3 After each round run 400m Same weight for all setsScore = Weight used for Back Squats
Dan Gallagher March 21, 2017 Time Trial, Not for Time, WOD Wednesday - 3/22/17 Dan Gallagher March 21, 2017 Time Trial, Not for Time, WOD Rowing Time Trials 1,000m 500m 250m 100mCore Work2 Rounds - Not for Time 25 Toes to Bar 1:00 Minute Plank Hold ... or ... 0:30 Second L-Sit Hold 0:30 Second Hollow Rock Hold
Dan Gallagher February 2, 2017 Not for Time, WOD Friday - 2/3/17 Dan Gallagher February 2, 2017 Not for Time, WOD Deadlift 5-5-5-5-55 Rounds - Not for Time 10 V-Ups 20 Russian Twists 10 Toes to Bar 20 GrassHoppers
Dan Gallagher December 28, 2016 Blog, Not for Time, WOD Thursday - 12/29/16 Dan Gallagher December 28, 2016 Blog, Not for Time, WOD Skill Work (pick one) Rope Climbs Muscle-ups3 Rounds - Not for Time 2 Rope Climbs or Max Muscle-ups 10 Back Squats (185/125 lbs) Rx1 = 155/105 lbs Rx3 = 205/140 lbs
Dan Gallagher November 17, 2016 WOD, Not for Time, Skill Work Friday - 11/18/16 Dan Gallagher November 17, 2016 WOD, Not for Time, Skill Work Skill Work Rope Climbs Strict Muscle-ups5 Rounds - Not for Time 10 Dumbbell Bench Press 10 Dumbbell Single Arm Row 2 Rope Climbs...or....1 Strict Muscle-up 150m Shuttle Run (75m out & back)
Dan Gallagher October 13, 2016 Not for Time, WOD, Events, Battle for the Bell Friday - 10/14/16 Dan Gallagher October 13, 2016 Not for Time, WOD, Events, Battle for the Bell 5 RoundsNot for Time 5 Bench Press 5 Ring Rows 200m RunBench Press = Same Weight
Dan Gallagher August 14, 2016 WOD, Not for Time Monday - 8/15/16 Dan Gallagher August 14, 2016 WOD, Not for Time 5 Rounds - Not for Time 1 Press 1 Strict Pull-up 1 Press 3 Strict Pull-ups 1 Press 5 Strict Pull-ups