Sarah Gallagher November 22, 2020 WOD, AMRAP Monday - 11/23/20 Sarah Gallagher November 22, 2020 WOD, AMRAP Back Squat 10-10-10-10 (increase weight) 10 Minute AMRAP: 10 Front Squats (95/65 lbs) 30 Double Unders 20 V-ups Score = Total Rounds + Reps
Sarah Gallagher November 16, 2020 WOD, AMRAP Tuesday 11/17/20 Sarah Gallagher November 16, 2020 WOD, AMRAP 20 Minute AMRAP: 10 Dumbbell Push Press (50/35 lbs) (2 DB's) 15 Box Jumps (24/20") 20 Sit-upScore = Total Rounds & RepsRx1 = 40/25 lbsRx3 = 60/40 lbs
Sarah Gallagher November 9, 2020 WOD, AMRAP Tuesday - 11/10/20 Sarah Gallagher November 9, 2020 WOD, AMRAP Front Rack Reverse Lunge 6-6-6-6-6 (3 per leg) 10 Minute AMRAP: 12 Alt. Dumbbell Snatch (50/35 lbs) 12 Alt. Pistol Squats Score = Total Rounds + Reps
Sarah Gallagher November 3, 2020 WOD, AMRAP Wednesday - 11/4/20 Sarah Gallagher November 3, 2020 WOD, AMRAP Split Jerks 3-3-3-3-3 (Increase weight) 12 Minute AMRAP: 12 DB Split Jerks (50/35 lbs) 6 Box jumps (30/24”) 12 Alternating V-ups Score = Total Rounds + Reps
Sarah Gallagher October 29, 2020 WOD, AMRAP Friday - 10/30/20 Sarah Gallagher October 29, 2020 WOD, AMRAP Weighted Strict Pull-up 5 x 3 Same Weight 12 Minute AMRAP: 6 Chest to Bar Pull-ups 12 Cal Row 12 Goblet Reverse Lunges (24/16 kg)
Sarah Gallagher October 26, 2020 WOD, AMRAP Tuesday - 10/27/20 Sarah Gallagher October 26, 2020 WOD, AMRAP Bench Press 5 x 3 Same Weight 10 Minute AMRAP: 12 Shoulder to Overhead (95/65 lbs) 24 Double Unders Score = Total Rounds + Reps Rx1= 75/55 lbs Rx3= 115/75 lbs
Sarah Gallagher October 18, 2020 WOD, AMRAP Monday - 10/17/20 Sarah Gallagher October 18, 2020 WOD, AMRAP Strict Press 5x3 (Same Weight) 12 Minute AMRAP: 4 Turkish Get-up (40/25 lbs) 12 Sit-ups 24 Double Unders Score = Total Rounds + Reps
Sarah Gallagher October 14, 2020 WOD, AMRAP Thursday - 10/15/20 Sarah Gallagher October 14, 2020 WOD, AMRAP Back Rack Lunge 5x10 (Same Weight) 5 each leg 10 Minute AMRAP: 7/5 Strict Pull-ups 10 Overhead lunges (45/25 lbs) 100m Run
Sarah Gallagher October 6, 2020 WOD, AMRAP Wednesday - 10/7/20 Sarah Gallagher October 6, 2020 WOD, AMRAP Bench Press 2-2-2-2-2 12 Minute AMRAP: 6 Toes to Bar 12 Push-ups 18 Air Squats Score = Total Rounds + Reps
Sarah Gallagher September 30, 2020 WOD, AMRAP Thursday - 10/1/20 Sarah Gallagher September 30, 2020 WOD, AMRAP Split Jerk 5x2 (Same Weight) 3 Minute AMRAP: 20 Burpees Max Push Press (95/65 lbs) 3 Minute AMRAP: 20 Push Press (95/65 lbs) Max Burpees
