Sarah Gallagher August 29, 2018 WOD, Skill Work, For Time Thursday - 8/30/18 Sarah Gallagher August 29, 2018 WOD, Skill Work, For Time Weighted Pull-ups: 5x3 (Same Weight) or Skill Work Pull-ups For Time: 104 Wall-Balls (20/14 lbs) 52 Pull-ups
Sarah Gallagher August 5, 2018 WOD, Skill Work, For Time Monday - 8/6/18 Sarah Gallagher August 5, 2018 WOD, Skill Work, For Time Pull-up Complex: 2 Strict Pull-ups 2 Kipping Pull-ups 2 Chest to Bar Pull-up "Helen" 3 Rounds: For Time 400 Meter Run 21 Kettlebell Swings (24/16) 12 Pull-ups
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
Sarah Gallagher March 29, 2018 WOD, AMRAP, Skill Work Friday 3/30/18 Sarah Gallagher March 29, 2018 WOD, AMRAP, Skill Work Skill Work Muscle-Ups16 Minute AMRAP 2 Ring Muscle-Ups 6 Kettlebell Swings (32/24kg) 12 Sit-ups
Dan Gallagher March 1, 2018 WOD, Blog, Skill Work Friday - 3/2/18 Dan Gallagher March 1, 2018 WOD, Blog, Skill Work Ring Dips Skill work or 5 x 3 (Weighted)4 Rounds - Max Reps at Each Station in 1 Minute Box Jumps (24/20") Row (Calories) Toes to Bar Burpees Rest
Dan Gallagher February 15, 2018 WOD, Skill Work, Showdown Saturdays, Blog, For Time Friday - 2/16/18 Dan Gallagher February 15, 2018 WOD, Skill Work, Showdown Saturdays, Blog, For Time Toes to Bar Skill Work - or - 5 Sets of 10 Toes to Bar21-18-15-12 Box Jumps (24/20") Overhead Squats (95/65 lbs) Russian Kettlebell Swings (24/16 kg)
Sarah Gallagher February 12, 2018 Blog, WOD, Skill Work, Death By Tuesday 2/13/18 Sarah Gallagher February 12, 2018 Blog, WOD, Skill Work, Death By Skill Work Pull-ups Or if you have Pull-ups... 7 Minute Death by Pull-ups Choose starting round and increase by 1 per minute4 Rounds (25 Minute Cap) 500m Row 5 Power Cleans (165/110) 1 Round of Cindy (5 Pull-ups, 10 Push-ups, 15 Air Squats)
Sarah Gallagher February 8, 2018 WOD, Blog, Not for Time, Skill Work Friday 2/9/18 Sarah Gallagher February 8, 2018 WOD, Blog, Not for Time, Skill Work Skill Work Muscle-ups4 Rounds - Not for time 2 Strict MU 5 Bench Press 135/85 10 Russian KBS 32/24 kg 20 sec Hollow Hold
Dan Gallagher January 26, 2017 Skill Work, WOD, AMRAP Friday - 1/27/17 Dan Gallagher January 26, 2017 Skill Work, WOD, AMRAP Skill Work Handstands / Handstand Push-ups Muscle-ups14 Minute AMRAP 2 Muscle-ups 7 Kettlebell Swings (32/24 kg) 14 Wall Ball (25/16 lbs) (10' Target)
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