Dan Gallagher February 28, 2019 AMRAP, Challenge Series, WOD, Time Trial Friday - 3/1/19 Dan Gallagher February 28, 2019 AMRAP, Challenge Series, WOD, Time Trial Row - Time Trials 3 x 500m12 Minute AMRAP: 40/30 Calorie Row 30 Front Rack Barbell Lunge (75/55 lbs) 20 Pull-ups 10 Box Jumps (30/24")
Dan Gallagher February 27, 2019 Goat Work, WOD, EMOM Thursday - 2/28/19 Dan Gallagher February 27, 2019 Goat Work, WOD, EMOM Gymnastic Goat DayEvery Minute on the Minute - 20:00 Even Minutes: Goat 1 Odd Minutes: Goat 2 Choose two Movements that you need work on. Reps ranging anywhere from 3-5 reps
Sarah Gallagher February 26, 2019 WOD, For Time Wednesday - 2/27/19 Sarah Gallagher February 26, 2019 WOD, For Time Tempo Back Squats 2-2-2-2-2 7" Descent, 3" Hold at BottomFor Time:1-2-3-4-5-6-7-8-9-10 Dumbbell Front Squats (50/35 lbs) 30 Double Unders after each round
Dan Gallagher February 25, 2019 WOD, Strongman, FGB Style Tuesday - 2/26/19 Dan Gallagher February 25, 2019 WOD, Strongman, FGB Style Strongman Stations3 Minutes at Each Station - For Max Reps • Bench Press (115/75 lbs) • 30' Farmer Carry (90/50 lbs - each Handle) • 30' Yoke Walk (180/100 lbs) • 30' Sled Push (100/80 lbs) 3 Minutes Rest between Stations
Sarah Gallagher February 24, 2019 For Time, Level Test, Girl, WOD Monday - 2/25/19 Sarah Gallagher February 24, 2019 For Time, Level Test, Girl, WOD Deadlift: 7-7-7-7 Level Test: Upper / Lower Endurance "Diane" 21-15-9 Deadlifts (225/155 lbs) Handstand Push-ups
Sarah Gallagher February 21, 2019 WOD, FGB Style Friday - 2/22/19 Sarah Gallagher February 21, 2019 WOD, FGB Style Hang Power Cleans 3-3-3-3-34 Rounds - Max Reps at Each Station in 1 Minute Air Squats Power Cleans (115/75 lbs) Rest
Sarah Gallagher February 20, 2019 WOD, AMRAP Thursday - 2/21/19 Sarah Gallagher February 20, 2019 WOD, AMRAP Warm-up: Max Broad Jump Toes start behind line, measure to heels20 Minute AMRAP: 15/12 Calorie Bike 10 Burpee Box Jumps (24/20”) 10 Toes to Bar
Dan Gallagher February 19, 2019 For Time, Level Test, Strongtown Open, WOD Wednesday - 2/20/19 Dan Gallagher February 19, 2019 For Time, Level Test, Strongtown Open, WOD Warm-up / Mini-test: Flexibility Relaxed Squat Hold Test & PVC Overhead Wall Squat TestFront Squat: 3-3-3-3-33 Rounds - For Time 20 Wall Ball (20/14 lbs) 10 Dumbbell Hang Clean & Jerks (50/35 lbs) 20 Dumbbell Goblet Lunges (50/35 lbs)
Dan Gallagher February 18, 2019 EMOM, For Time, Level Test, WOD Tuesday - 2/19/19 Dan Gallagher February 18, 2019 EMOM, For Time, Level Test, WOD Warm-up / Mini-test: Max Distance Broad Jump Max Unbroken Double Unders Level Test: Strict Knees to Elbow in 1:20 Kettlebell - 10 Minute EMOMAnnie: 50-40-30-20-10 Double Unders Sit-ups
Sarah Gallagher February 17, 2019 WOD, Not for Time Monday - 2/18/19 Sarah Gallagher February 17, 2019 WOD, Not for Time Establish a Max Set of Unbroken Push-ups5 Rounds - Not for Time 3 Bench Press (same weight) 2 Rope Climbs
