Sarah Gallagher

January 22, 2019

WOD, AMRAP

Wednesday - 1/23/19

Sarah Gallagher

January 22, 2019

WOD, AMRAP

10 Minute AMRAP:
10 Front Rack Barbell Lunge (115/75 lbs)
50 Double Unders
15/12 Cal Bike

Rest 5 Minutes

10 Minute AMRAP:
8 Front Rack Barbell Lunge (135/95 lbs)
30 Unbroken Double Unders
10/7 Cal Bike

Sarah Gallagher

January 15, 2019

WOD, AMRAP, FGB Style

Wednesday - 1/16/19

Sarah Gallagher

January 15, 2019

WOD, AMRAP, FGB Style

Deadlift
3-3-3-3-3

4 Rounds - 1 Minute Stations for Max Reps
Dumbbell Burpee Deadlift Step-up (50/35 lbs) (20/16 in)
Sit-ups
Rest

Sarah Gallagher

January 13, 2019

WOD, AMRAP

Monday - 1/14/19

Sarah Gallagher

January 13, 2019

WOD, AMRAP

18 Minute AMRAP:
6 Toes to Bar
8 Handstand Push-up
12 Squat Cleans (95/65 lbs)

Sarah Gallagher

January 8, 2019

WOD, Time Trial, AMRAP

Wednesday - 1/9/19

Sarah Gallagher

January 8, 2019

WOD, Time Trial, AMRAP

Time Trials:
5 x 1000m Bike

4 Minute AMRAP:
30 Double Unders
8 Hang Power Cleans (135/95 lbs)

2 minute Rest

4 Minute AMRAP:
30 Double Unders
4 Hang Power Cleans (155/105 lbs)

Sarah Gallagher

January 2, 2019

WOD, AMRAP

Thursday - 1/3/19

Sarah Gallagher

January 2, 2019

WOD, AMRAP

"Spin Cycle" - Courtesy of CFNE
18 Minute AMRAP:
3 Rope Climbs
30/21 Calories Bike
60 Double Unders

Sarah Gallagher

December 27, 2018

WOD, AMRAP

Friday - 12/28/18

Sarah Gallagher

December 27, 2018

WOD, AMRAP

Power Cleans
2-2-2-2-2 (Increase weight)

10 Minute AMRAP:
10 Box Jump Overs (24/20")
15 Russain Kettlebell Swings (32/24 kg)
10/7 Calories Bike

Sarah Gallagher

December 16, 2018

WOD, AMRAP

Monday - 12/17/18

Sarah Gallagher

December 16, 2018

WOD, AMRAP

10 Minute AMRAP:
15 Power Cleans (95/65 lbs)
30 Double Unders
15 Ubroken Wall-Ball (20/14 lbs)

Rest 5 Minutes

10 Minute AMRAP:
15 Power Snatch (75/55 lbs)
30 Unbroken Double Unders
15 Wall-Ball (20/14 lbs)

Sarah Gallagher

December 13, 2018

WOD, AMRAP

Friday - 12/14/18

Sarah Gallagher

December 13, 2018

WOD, AMRAP

"The G"
20 Minute AMRAP:
5 Pull-ups
10 Push-ups
15 Squats
5 Pull-ups
10 Overhead Squats (95/65 lbs)

Sarah Gallagher

December 4, 2018

WOD, AMRAP

Wednesday - 12/5/18

Sarah Gallagher

December 4, 2018

WOD, AMRAP

20 Minute AMRAP:
5 Chest to Bar Pull-ups
10 Deadlifts (Bodyweight)
15/12 Calories Bike
20 Abmat Sit-ups

Sarah Gallagher

November 27, 2018

WOD, EMOM, AMRAP

Wednesday - 11/28/18

Sarah Gallagher

November 27, 2018

WOD, EMOM, AMRAP

EMOM - 8 Minutes
1 Hang Power Snatch + 1 Overhead Squat
1 Hang Squat Snatch
2 Squat Snatches

12 Minute AMRAP:
6 Squat Snatches (115/80 lbs)
2 Rope Climbs
12/9 Calories Bike

Wednesday - 1/23/19

Wednesday - 1/16/19

Monday - 1/14/19

Wednesday - 1/9/19

Thursday - 1/3/19

Friday - 12/28/18

Monday - 12/17/18

Friday - 12/14/18

Wednesday - 12/5/18

Wednesday - 11/28/18

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