Sarah Gallagher November 19, 2023 AMRAP, For Time Week of 11/20/23 - 11/24/23 Sarah Gallagher November 19, 2023 AMRAP, For Time Week of Monday 11/13/23 - Friday 11/23/23Monday: 10 Minute AMRAPTuesday: 8 Rounds - For TimeWednesday: 20 Minute AMRAPThursday: “The Chief” 5 Rounds - 3 Minute AMRAP:Friday: Open Gym
Sarah Gallagher November 27, 2022 AMRAP, For Time, Not for Time Week of 11/28/22 - 12/2/22 Sarah Gallagher November 27, 2022 AMRAP, For Time, Not for Time Monday - 11/28/22 to Friday - 12/2/22Monday: 9-Minute AMRAPTuesday: 5 x 4:00 Minute AMRAP’sWednesday: 5 x 4:00 Minute AMRAP’sThursday: 5 x 4:00 Minute AMRAP’sFriday: Not for Time
Sarah Gallagher November 1, 2021 WOD, AMRAP Tuesday - 11/2/21 Sarah Gallagher November 1, 2021 WOD, AMRAP Strict Handstand Push-ups 5 sets of 5 reps 20 Minute AMRAP: 10 Handstand Push-ups 15 Sit-up 20 Wall-Ball (20/14 lbs) Score = Total Rounds + Reps
Sarah Gallagher November 12, 2019 WOD, For Time Wednesday - 11/13/19 Sarah Gallagher November 12, 2019 WOD, For Time 15-12-9: Strict Pull-ups Bike (Cal) Directly into... 1,000m Row Directly into... 12-9-6 Strict Handstand Push-up Bike (Cal)
Sarah Gallagher November 26, 2018 WOD, Skill Work, For Time Tuesday - 11/27/18 Sarah Gallagher November 26, 2018 WOD, Skill Work, For Time Skill Work - Strict Gymnastics For Time: 50 Double Unders 25 Strict Pull-ups 50 Double Unders 20 Strict Handstand Push-up 50 Double Unders 15 Strict Ring Dips 50 Double Unders 10 Strict Toes to Bar
Sarah Gallagher November 8, 2018 WOD, Tabata, Skill Work Friday - 11/9/18 Sarah Gallagher November 8, 2018 WOD, Tabata, Skill Work Skill Work Strict Handstands-If you have Strict Handstand Push-Ups complete 5x5 Strict Handstand Push-Ups”Tabata” - 8 Rounds 20 Seconds of work, 10 second rest Strict Handstand Push-ups Row (Calories) Dumbbell Thruster (35/20)
Dan Gallagher November 14, 2016 Ladder, WOD Tuesday - 11/15/16 Dan Gallagher November 14, 2016 Ladder, WOD Push Press & Jerk Complex 1 Push Press + 1 Push Jerk + 1 Split Jerk Work to a Max Complex9 Minute Ladder +1 Strict Handstand Push-up +2 Strict Pull-ups +3 Squats 1-2-3....2-4-6....3-6-9, Etc...
Dan Gallagher October 31, 2016 WOD, AMRAP, No Kip November, Blog Tuesday - 11/1/16 Dan Gallagher October 31, 2016 WOD, AMRAP, No Kip November, Blog No Kip November Baseline #1) Front Squat 1-1-1-1-1No Kip November Baseline #2) 10 Minute AMRPAP Half Strict Cindy: 5 Strict Pull-ups 10 Push-ups 15 Air Squats Half Strict Mary: 5 Strict Handstand Push-ups 10 Pistol Squats 15 Strict Pull-ups
Dan Gallagher October 23, 2016 AMRAP, WOD Monday - 10/24/16 Dan Gallagher October 23, 2016 AMRAP, WOD Skill Work - Pick One Strict / Weighted Pull-ups 5 x 3 Strict Handstand Push-ups 5 x 3 to 5 Reps Strict Muscle-ups12 Minute AMRAP 4 Chest to Bar Pull-ups 8 Kettelebell Step-ups (24/16 kg) (20/14") 12 Alternating Dumbbell Snatch (45/30 lbs)
