Sarah Gallagher February 26, 2020 WOD, Tabata Thursday - 2/27/20 Sarah Gallagher February 26, 2020 WOD, Tabata "Tabata" 8 Rounds of 20" Work & 10" Rest at Each Station Handstand Push-ups Low Plank Hold Overhead Walking Lunges Hollow Holds Sit-ups
Sarah Gallagher January 30, 2020 WOD, AMRAP Friday - 1/30/20 Sarah Gallagher January 30, 2020 WOD, AMRAP 10 Minute AMRAP: 30" Plank 30" Hollow Hold 30" Chin Over Bar Hold 30" Squat Hold
Sarah Gallagher December 12, 2019 WOD, Tabata Friday - 12/13/19 Sarah Gallagher December 12, 2019 WOD, Tabata Weighted Ring Dips 5 x 3 Tabata Core Work8 Rounds of 20" Work & 10" Rest Ring Support Hold Hollow Hold Sit-ups
Sarah Gallagher November 13, 2019 WOD, EMOM Thursday - 11/14/19 Sarah Gallagher November 13, 2019 WOD, EMOM EMOM 16 - Alternating Stations: 20" Rest after Each Station 1) 10 Dumbbell Step-ups (24/20") (50/35 lbs) 2) 7 Russian Kettlebell Swings + 7 Wall Ball (32/24 kg) (20/14 lbs) 3) 40 Double Unders 4) 30” Hollow Hold (5” = 1 Rep)
Sarah Gallagher September 24, 2019 WOD, For Time, Not for Time Wednesday - 9/25/2019 Sarah Gallagher September 24, 2019 WOD, For Time, Not for Time 12 Rounds - For Time 9 Wall Ball (20/14 lbs) 1 Clean & Jerk (Full Squat) Gymnastic / Core Accessory Work 4 Rounds - Not For Time 30” Handstand Hold 20” Hollow Hold
Sarah Gallagher September 12, 2019 WOD, Skill Work, Tabata Friday - 9/13/19 Sarah Gallagher September 12, 2019 WOD, Skill Work, Tabata Pull-up Complex 5 Rounds - Not for Time 1 strict pullup 2 kipping pullup 3 C2B pullup Inbetween sets: GHD Sit-up Practice /skill work Tabata Core Blaster: 8 Rounds of 20" Work / 10" Rest at Each Movement Hollow hold Superman hold V-ups
Sarah Gallagher May 16, 2019 WOD, Not for Time Friday - 5/17/19 Sarah Gallagher May 16, 2019 WOD, Not for Time Back Squat 6 x 2 Same Weight 3 Round - Not For Time 10 V-Ups 10 Russian Twists (20/14 lbs) 30 sec Hollow Hold 1 Minute Low Plank hold
Sarah Gallagher March 27, 2019 WOD, Not for Time Thursday - 3/28/19 Sarah Gallagher March 27, 2019 WOD, Not for Time Squat Snatch 5x2 (same weight)3 Rounds: Not for Time 20 Second Hollow Hold 10 Hollow Rocks 10 V-ups 120’ Waiter Walk
Sarah Gallagher January 7, 2019 WOD, Not for Time Tuesday - 1/8/19 Sarah Gallagher January 7, 2019 WOD, Not for Time Squat Snatch 2-2-2-2-2 Core Work 3 Rounds - Not For Time 10 Second Hollow Rock Hold 10 Hollow Rocks 10 V-ups 10 Knee Tucks 10 Supermans
Sarah Gallagher October 30, 2018 WOD, AMRAP Wednesday - 10/31/18 Sarah Gallagher October 30, 2018 WOD, AMRAP 10 Minute AMRAP: 10 Dumbbell Burpees Deadlifts (50/35 lbs) 30 Second Hollow Rock Hold 10 Wall-Ball (20/14 lbs) 5 Minute Rest 10 Minute AMRAP: 10 Dumbbell Power Cleans (50/35 lbs) 30 Second Hollow Rock Hold 10 Box Jumps (24/20 in)
