Dan Gallagher April 19, 2017 Time Trial, WOD Thursday - 4/20/17 Dan Gallagher April 19, 2017 Time Trial, WOD Split Jerk 5 x 2 Same Weight Time Trial 1 Mile Run
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 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 November 28, 2016 WOD, Time Trial Tuesday - 11/29/16 Dan Gallagher November 28, 2016 WOD, Time Trial Time Trial Tuesday: 500m Row x 3 3 Separate Scores 50 Weighted Sit-ups (10 lbs) 5 Minute Cap 3 Minutes - Max Double Unders
Dan Gallagher September 27, 2016 Time Trial, WOD, AMRAP, Blog Wednesday - 9/28/16 Dan Gallagher September 27, 2016 Time Trial, WOD, AMRAP, Blog Row 250m x 4 (1 Minute rest)5 Minute AMRAPs (two scores, rest 2 minutes in between)AMRAP #1 5 Toes to Bar 10 Sit-ups 15 GrasshoppersAMRAP #2 5 Chest to Bar Pull-ups 10 Push-ups 15 Squats
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 August 25, 2016 Time Trial, WOD, Blog, Events, Barbell WOD Friday - 8/26/16 Dan Gallagher August 25, 2016 Time Trial, WOD, Blog, Events, Barbell WOD Barbell Complex 1 Squat Clean + 1 Hang Squat Clean 4 x 2 @ 85% of 1RM from previous weekTime Trial Run 1 Mile
Dan Gallagher August 17, 2016 Time Trial, WOD, Barbell WOD, Blog Thursday - 8/18/16 Dan Gallagher August 17, 2016 Time Trial, WOD, Barbell WOD, Blog Barbell Complex Squat Clean + Hang Squat CleanFor Time Run 1 Mile
Dan Gallagher July 7, 2016 WOD, AMRAP, Time Trial Friday - 7/8/2016 Dan Gallagher July 7, 2016 WOD, AMRAP, Time Trial Row - Distance Trial 5 Minutes Score = Total Meters10 Minute AMRAP 150m Row 10 Overhead Walking Lunges 5 Strict Pull-ups
Dan Gallagher June 28, 2016 WOD, Time Trial Wednesday - 6/29/16 Dan Gallagher June 28, 2016 WOD, Time Trial Run / Row Time Trial 500m Row - 400m Run 250m Row - 200m RunOverhead Squat Work up to a 3 Rep max
