Dan Gallagher November 25, 2018 WOD, AMRAP, Total Reps Monday - 11/26/18 Dan Gallagher November 25, 2018 WOD, AMRAP, Total Reps 3:00 ARMAP 21/15 Calorie Row 18 Lateral Bar Burpees Max Thrusters (75/55 lbs)3:00 ARMAP 18/13 Calorie Row 15 Lateral Bar Burpees ………
Sarah Gallagher November 21, 2018 WOD, Hero, AMRAP Thursday - 11/22/18 Sarah Gallagher November 21, 2018 WOD, Hero, AMRAP "The Chief" 5 Rounds - 3:00 minute AMRAP 3 Power Cleans (135/95 lbs) 6 Push-ups 9 Air Squats
Sarah Gallagher November 18, 2018 WOD, AMRAP Monday - 11/19/18 Sarah Gallagher November 18, 2018 WOD, AMRAP Back Squat 2-2-2-2-2 Increase weight between each set10 Minute AMRAP: 30' Overhead Walking Lunge (45/25 lbs) 10 Alternating Dumbbell Snatch (60/45) lbs 20 Sit-ups
Sarah Gallagher November 7, 2018 WOD, AMRAP Wednesday - 11/7/18 Sarah Gallagher November 7, 2018 WOD, AMRAP 20 Minute AMRAP: 60' Single Arm Overhead Dumbbell Walking Lunge (50/35 lbs) (30' Each Arm) 30 Double Unders 30 Second Ring Support Hold 15 Sit-ups
Dan Gallagher November 1, 2018 AMRAP, WOD, No Kip November Friday - 11/2/18 Dan Gallagher November 1, 2018 AMRAP, WOD, No Kip November Barbell Lunge - Front Rack 2-2-2-2-2 2 = 2 Per Leg (4 Total)14 Minute AMRAP 7 Strict Pull-ups 14 Sit-ups 21 Wall Ball (20/14 lbs)
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)
Sarah Gallagher October 23, 2018 WOD, AMRAP Wednesday - 10/24/18 Sarah Gallagher October 23, 2018 WOD, AMRAP Every 90 seconds for 7 Sets: Power Clean + Squat Clean + Front Squat + Push-Jerk6 Minute AMRAP: 4 Lateral Bar Burpees 2 Cleans (185/125) (Power or Squat)
Sarah Gallagher October 15, 2018 AMRAP, WOD Tuesday - 10/16/18 Sarah Gallagher October 15, 2018 AMRAP, WOD 20 Minute AMRAP: 5 Power Cleans (155/105 lbs) 10 Burpees 15/12 Calories Bike 100m Run
Sarah Gallagher October 10, 2018 WOD, AMRAP Thursday - 10/11/18 Sarah Gallagher October 10, 2018 WOD, AMRAP Half Cindy 10 Minute AMRAP: 5 Pull-ups 10 Push-up 15 Air Squats Rest 5 minutes Half Hangry Cindy 10 Minute AMRAP: 5 Chest to Bar Pull-ups 10 Lateral Bar Burpees 15 Overhead Squat (95/65 lbs)
Sarah Gallagher October 1, 2018 WOD, AMRAP Tuesday - 10/2/18 Sarah Gallagher October 1, 2018 WOD, AMRAP 20 Minute AMRAP: 5 Handstand Push-ups 10 Dumbbell Alternating Squat Snatch 20 Double Unders (Unbroken)
