Sarah Gallagher January 19, 2025 AMRAP, Ladder, For Time, FGB Style Week of 1/20/25 - 1/24/25 Sarah Gallagher January 19, 2025 AMRAP, Ladder, For Time, FGB Style Week of Monday 1/20/25 - Friday 1/24/25Monday: 9 Minute LadderTuesday: 3 Minute AMRAP x 4Wednesday: 20 Minute AMRAPThursday: 15 Rounds - For TimeFriday: 5 Rounds - 1 Minute Stations
Sarah Gallagher July 1, 2021 WOD, AMRAP Friday - 7/2/21 Sarah Gallagher July 1, 2021 WOD, AMRAP Strict weighted Ring Dips 5x3 (Same Weight) 4 Minute AMRAP x 3 4 Minute AMRAP: 400m Run Max Kettlebell Swings (24/16kg) 4 Minute AMRAP: 400m Run Max Ring Dips 4 Minute AMRAP: 400m Run Max Russian Kettlebell Swing (24/16kg)
Sarah Gallagher January 19, 2021 Wednesday - 1/20/21 Sarah Gallagher January 19, 2021 Weighted Ring Dips 3-3-3-3-3 (Increase weight) 21-15-9-6-3: For Time Box Jumps (24/20) DB Front Rack Lunge (50/35 lbs) (2 DB’s) Toes To Bar Score = Total Time
Sarah Gallagher September 24, 2020 WOD, For Time Friday - 9/25/20 Sarah Gallagher September 24, 2020 WOD, For Time Weighted Ring Dips 5x3 (Same Weight) 4 Rounds - For Time: 40 Double Unders 20 Kettlebell Swings (24/16 kg) 10/7 Ring Dips Score = Total Time
Sarah Gallagher July 30, 2020 WOD, AMRAP Friday - 7/31/20 Sarah Gallagher July 30, 2020 WOD, AMRAP Weighted Ring Dips (Strict) 5x3 (Same Weight) 4 Minute AMRAP 400m Run Max Kettlebell Swings (24/16 kg) 4 Minute AMRAP400m RunMax Ring Dips (24/16 kg) 4 Minute AMRAP400m RunMax Russian Kettlebell Swings
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 September 5, 2019 WOD, AMRAP Friday - 9/6/19 Sarah Gallagher September 5, 2019 WOD, AMRAP Strict / Weighted Ring Dips 3-3-3-3-3 12 Minute AMRAP 12 Dumbbell Shoulder to Overhead (6 per arm) 15 Sit-ups 30 Double Unders [Round #] Burpees
Sarah Gallagher February 10, 2019 Level Test, AMRAP, Skill Work Monday - 2/11/19 Sarah Gallagher February 10, 2019 Level Test, AMRAP, Skill Work Level Tests: Pull-ups & Rings (choose one) Strict Skill Work - Hold, Support, Negatives Weighted Work up to a 1 Rep Max8 Minute AMRAP: 4 Chest to Bar Pull-ups 12 Front Squats (95/65 lbs) 8 Ring Dips
Sarah Gallagher January 23, 2019 WOD, For Time, Skill Work Thursday - 1/24/19 Sarah Gallagher January 23, 2019 WOD, For Time, Skill Work Weighted Ring Dips: 5x2 (Same Weight) or… Ring Dip Skill work 5 Rounds: For Time 30 seconds L-Sit Hold (Parallets) 120' Farmers Carry (50/35 lbs) 15 Burpees
Sarah Gallagher May 17, 2018 WOD, FGB Style Friday 5/18/18 Sarah Gallagher May 17, 2018 WOD, FGB Style Weighted Ring Dips 5 x 3 Same Weight3 Rounds - Max Reps at Each Station in 1 Minute Box Jump Overs (24/20") Russian Kettlebell Swings (32/24 kg) Bike (Cal) Rest
