Sarah Gallagher October 13, 2019 WOD, AMRAP Monday - 10/14/19 Sarah Gallagher October 13, 2019 WOD, AMRAP Bench Press 5-5-5-5-5 10 Minute AMRAP 10 Kettlebell Sumo Deadlift High Pulls (24/16 kg) 10 Kettlebell Step-ups (24/16 kg) (20/16” Box) 10 Hand Release Push-ups
Sarah Gallagher October 8, 2019 WOD, AMRAP Wednesday - 10/9/19 Sarah Gallagher October 8, 2019 WOD, AMRAP "Winter Soldier" 11 Minute ARMAP 12 Calorie Row 8 Plate Burpees 16 KB Snatch (24/16 kg) (8 each arm) Thruster 2-2-2-2-2 Increase weight
Sarah Gallagher October 6, 2019 WOD, For Time, AMRAP Monday - 10/7/19 Sarah Gallagher October 6, 2019 WOD, For Time, AMRAP 5 Rounds - For Time (12 Minute Cap) 5 Front squat (155/105) 5 Push Jerk (155/105) 5 Ring dips 10 Minute AMRAP: 15 Air squats 10 Sit ups 5 Handstand Push-ups
Sarah Gallagher September 30, 2019 WOD, AMRAP Tuesday - 10/1/19 Sarah Gallagher September 30, 2019 WOD, AMRAP Barbell Lunge 2-2-2-2-2 2 Per Leg - Alternating 10 Minute AMRAP 10 Barbell Lunges (95/65 lbs) 10 Toes to Bar 10 Calorie Row
Sarah Gallagher September 23, 2019 WOD, AMRAP Tuesday - 9/24/19 Sarah Gallagher September 23, 2019 WOD, AMRAP 20 Minute AMRAP: 200m Run 60' Dumbbell Waiter's Lunge (50/35 lbs) 15/12 Cal Bike 7 Chest to Bar Pull-ups
Sarah Gallagher September 16, 2019 WOD, AMRAP Tuesday - 9/17/19 Sarah Gallagher September 16, 2019 WOD, AMRAP 20 Minute AMRAP 20 Push-ups 20 Sit-ups 20 Kettlebell Swings (24/16 kg) 20 Double Unders 200m Run
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
