Dan Gallagher September 8, 2019 For Time, AMRAP, WOD Monday - 9/9/19 Dan Gallagher September 8, 2019 For Time, AMRAP, WOD Time Trial: 1 Mile Run3:00 Clock - 4 Rounds2 Round for Time 10 Med Ball Cleans (20/14 lbs) 5 Power Snatch (95/65 lbs) 10 Grasshoppers
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 September 3, 2019 WOD, AMRAP Wednesday - 9/4/19 Sarah Gallagher September 3, 2019 WOD, AMRAP Press 3-3-3-3-3 10 Minute AMRAP Buy-in: 25 Toes to Bar 10 Kettlebell Snatch (5 Each Arm) (24/16 kg) 10 Box Jump Overs (24/20") 10 Push-ups
Sarah Gallagher August 28, 2019 WOD, AMRAP Thursday - 8/29/19 Sarah Gallagher August 28, 2019 WOD, AMRAP “30 Rock” 20 Minute AMRAP: 30 Hang Power Cleans (95/65 lbs) 30 Push Press (95/65 lbs) 30/21 Calorie Bike 30 Toes to Bar
Sarah Gallagher August 25, 2019 WOD, AMRAP Monday - 8/23/19 Sarah Gallagher August 25, 2019 WOD, AMRAP Deadlift 5-5-5-5-5 Increase weight between sets 10 Minute AMRAP: 30 Box Jumps (30/24") 30 Deadlifts (155/105 lbs) 30 Wall-Ball (20/14 lbs) 30 Hand Release Push-ups
Sarah Gallagher August 20, 2019 WOD, AMRAP Wednesday - 8/21/19 Sarah Gallagher August 20, 2019 WOD, AMRAP 10 Minute AMRAP 10 DB Hang Clean & Jerk 20’ DB Waiter Lunge 5 Chest to Bar Pull-ups 20’ DB Waiter LungeSplit Jerk 1-1-1-1-1 Increase weight
Sarah Gallagher August 19, 2019 WOD, AMRAP Tuesday - 8/20/19 Sarah Gallagher August 19, 2019 WOD, AMRAP Front Squat 5 x 2 Same Weight 10 Minute AMRAP: 50/35 Cal Row (Buy-in) 5 Hang Squat Cleans 10 Lateral Bar Burpees
Sarah Gallagher August 15, 2019 WOD, AMRAP Friday - 8/16/19 Sarah Gallagher August 15, 2019 WOD, AMRAP 3 Minute AMRAP: 200m Run 18 Toes to Bar Max Overhead Squats (75/55 lbs) 3 Min AMRAP: 200m Run 15 Toes to Bar Max Overhead Squats (95/65 lbs) 3 Minute AMRAP: 200m Run 12 Toes to Bar Max Overhead Squats (115/75 lbs) 3 Minute AMRAP: 200m Run 9 Toes to Bar Max Overhead Squats (135/95 lbs)
Sarah Gallagher August 12, 2019 WOD, AMRAP Tuesday - 8/13/19 Sarah Gallagher August 12, 2019 WOD, AMRAP 10 Minute AMRAP: 12 Alt. DB Split Snatch (50/35) 36 Double Unders 2 Rope ClimbsRest 5 min, directly into…. 10 minutes to FInd: 1 Rep Max Squat Snatch
Sarah Gallagher August 6, 2019 WOD, AMRAP Wednesday - 8/7/19 Sarah Gallagher August 6, 2019 WOD, AMRAP 20 Minute AMRAP: 200m Row 10/7 Calorie Bike 15 Sit-ups 10 Kettlebell Swings (24/16 kg)
