Sarah Gallagher September 27, 2020 WOD, AMRAP Monday - 9/28/20 Sarah Gallagher September 27, 2020 WOD, AMRAP 21 Minute AMRAP: 7 Handstand Push-ups 14 Alt. Dumbbell Snatch (50/35 lbs) 21 Sit-ups Score = Total Rounds + RepsRx1 = 1 abmat HSPU Rx3 = 60/40 lbs
Sarah Gallagher September 21, 2020 WOD, AMRAP Tuesday - 9/22/20 Sarah Gallagher September 21, 2020 WOD, AMRAP 4 Minute AMRAP: 400m Run Max Wall Ball (20/14 lbs) 4 Minute AMRAP: 400m Run Max Cal Row 4 Minute AMRAP: 400m Run Max DB hang Clean and Jerk (50/35 lbs) (alt. Every 5 reps) 4 Minute AMRAP: 400m Run Burpee over DB
Sarah Gallagher September 15, 2020 WOD, AMRAP Wednesday - 9/16/20 Sarah Gallagher September 15, 2020 WOD, AMRAP 20 Minute AMRAP: 35 Double Unders 10 Overhead Barbell Lunges (75/55 lbs) 10/7 Chest to Bar Pull-ups Score = Total Rounds + Reps Rx1= Pull-ups Rx3= 7/5 Bar MU
Sarah Gallagher August 30, 2020 WOD, AMRAP Monday - 8/31/20 Sarah Gallagher August 30, 2020 WOD, AMRAP 22 Minute AMRAP Buy-in: 100 Squats 14 DB Step-ups (24/20”) (50/35 lbs) 12 Dumbbell Hang Clean and Jerk (50/35 lbs) 8/6 Ring Dips Score = Total Rounds
Sarah Gallagher August 27, 2020 WOD, Time Trial, AMRAP Friday - 8/28/20 Sarah Gallagher August 27, 2020 WOD, Time Trial, AMRAP 7 Minute AMRAP: 21 Russian KB Swings (24/16 kg) 11 Burpees Time Trial 800m Run 7 Minute AMRAP: 21 Kettlebell Swings (24/16kg) 11 Burpees
Sarah Gallagher August 26, 2020 WOD, AMRAP Thursday - 8/27/20 Sarah Gallagher August 26, 2020 WOD, AMRAP Power Clean 5x2 (Same Weight) 10 Minute AMRAP: 6 Box Jumps (30/24") 4 Ring Dips 2 Power Cleans (185/125) Score = Total Rounds + Reps
Sarah Gallagher August 18, 2020 WOD, AMRAP Wednesday - 8/19/20 Sarah Gallagher August 18, 2020 WOD, AMRAP Bench Press 5-5-5-5-5 4 Minute AMRAP: 1k Bike Max Pull-ups 2 Minute Rest4 Minute AMRAP: 1k Bike Max Wall-Ball (20/14 lbs)
Sarah Gallagher August 17, 2020 WOD, AMRAP Tuesday - 8/18/20 Sarah Gallagher August 17, 2020 WOD, AMRAP Squat Snatch 5x2 (Same Weight)In 7 Minutes do: 100 Double Unders Then in the remaining time, Amrap of: 12 Power Snatch (75/55 lbs) 6 Box Jump Overs (24/20 in)
Sarah Gallagher August 13, 2020 WOD, AMRAP, Ladder Friday - 8/14/20 Sarah Gallagher August 13, 2020 WOD, AMRAP, Ladder Fish Game: Score 21 Minute AMRAP / Ladder: +3 Box Jumps (24/20") +3 Row (Cal) +3 Sit-ups Score = Total Reps
Sarah Gallagher August 10, 2020 WOD, AMRAP Tuesday - 8/11/20 Sarah Gallagher August 10, 2020 WOD, AMRAP "Nate" 20 Min AMRAP: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings (32/24 kg) Score = Total Rounds + Reps
