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 AMRAP
400m Run
Max Ring Dips (24/16 kg)

4 Minute AMRAP
400m Run
Max Russian Kettlebell Swings

Sarah Gallagher

July 26, 2020

WOD, AMRAP

Monday - 7/27/20

Sarah Gallagher

July 26, 2020

WOD, AMRAP

Front Squat
8-8-8-8
Increase weight between each set

12 Minute AMRAP:
12 Front Squats (135/95 lbs)
9 Pull-ups
6 Lateral Bar Burpees

Sarah Gallagher

July 13, 2020

WOD, AMRAP

Tuesday - 7/14/20

Sarah Gallagher

July 13, 2020

WOD, AMRAP

20 Minute AMRAP:
200m Run
10 Deadlifts (185/125 lbs)
10 Toes to bar

Score = Total Rounds + Reps
Rx1= 5 Toes to Bar
Rx3= 225/155 lbs

Sarah Gallagher

July 8, 2020

WOD, AMRAP

Thursday - 7/9/20

Sarah Gallagher

July 8, 2020

WOD, AMRAP

18 Minute AMRAP:
12 Front Squats (115/75 lbs)
12/9 Cal Row
12 Toes to Bar

Score = Total Rounds & Reps
Rx1= 95/65 lbs
Rx3= 135/95 lbs

Sarah Gallagher

July 1, 2020

WOD, AMRAP

Thursday - 7/2/20

Sarah Gallagher

July 1, 2020

WOD, AMRAP

Back Squat
3-3-3-3-3 (increase weight)

9 Minute AMRAP:
18 Wall-Ball (20/14 lbs)
18 Sit-ups

Score = Total Rounds + Reps

Sarah Gallagher

June 28, 2020

WOD, AMRAP

Monday - 6/29/20

Sarah Gallagher

June 28, 2020

WOD, AMRAP

5 Minute AMRAP:
200m Med-Ball Run
Max Russian Kettlebell Swing (24/16 kg)

5 Minute AMRAP:
200m Med-Ball Run
Alternating V-ups

5 Minute AMRAP:
200m Med-Ball Run
Max Kettlebell Step-ups (24/20 in) ( 24/16kg)

5 Minute AMRAP:
200m Med-Ball Run
Toes to Bar

Sarah Gallagher

June 23, 2020

WOD, AMRAP

Wednesday - 6/24/20

Sarah Gallagher

June 23, 2020

WOD, AMRAP

“The Bernie”
24 Minute AMRAP:
6 Split Cleans (135/95 lbs)
24 Sit-ups
20 Push-ups
19 Cal Row

Score = Total Rounds + Reps

Sarah Gallagher

June 21, 2020

WOD, AMRAP

Monday - 6/22/20

Sarah Gallagher

June 21, 2020

WOD, AMRAP

Back Squat
5-5-5-5-5

12 Minute AMRAP:
6/4 Strict Pull-ups
12 Deadlifts (115/75 lbs)
12 Barbell Lunges (115/75 lbs)

Score = Total Rounds + Reps

Sarah Gallagher

June 16, 2020

WOD, EMOM, AMRAP

Wednesday - 6/17/20

Sarah Gallagher

June 16, 2020

WOD, EMOM, AMRAP

EMOM x 5 Rounds - Every 1:30
   3 Power Cleans (Same Weight)

2,3, & 4 Minute AMRAP:
   3 Hang Power Cleans (135/95 lbs)
   4 Burpees
   5 Air Squats

Sarah Gallagher

June 10, 2020

WOD, Strongtown General, AMRAP

Thursday - 6/11/20

Sarah Gallagher

June 10, 2020

WOD, Strongtown General, AMRAP

20 Minute AMRAP:
16 Kettlebell Deadlift
10 Lateral Burpee over KB
18 Air Squats
400m Run

Score = Total Rounds + Reps

Friday - 7/31/20

Monday - 7/27/20

Tuesday - 7/14/20

Thursday - 7/9/20

Thursday - 7/2/20

Monday - 6/29/20

Wednesday - 6/24/20

Monday - 6/22/20

Wednesday - 6/17/20

Thursday - 6/11/20

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