Sarah Gallagher August 23, 2021 WOD, AMRAP Tuesday - 8/24/21 Sarah Gallagher August 23, 2021 WOD, AMRAP 25 Minute AMRAP: 10 Burpee Pull-ups 5 Clean & Jerks (155/105) 200m Run at Start and every 5 Minute intervalScore = Total Rounds + RepsRx1= 135/95 lbs Rx3= 185/125 lbs Rx$ = Weight Vest
Sarah Gallagher August 18, 2021 WOD, AMRAP Thursday - 8/19/21 Sarah Gallagher August 18, 2021 WOD, AMRAP 2 Minute AMRAPs x 5AMRAP 1) Kettlebell Snatch (24/16 kg) AMRAP 2) Double Unders AMRAP 3) Knees to Elbows AMRAP 4) Double Unders AMRAP 5) Kettlebell Snatch (24/16 kg) 2 Minutes Rest after Each AMRAP
Sarah Gallagher August 16, 2021 WOD, AMRAP Tuesday - 8/17/21 Sarah Gallagher August 16, 2021 WOD, AMRAP 20 Minute AMRAP: 25 Russian KBS (32/24 kg) 25 Air Squats 25 Sit-ups Score = Total Rounds + Reps Rx1= 24/16 kg Rx3= 36/28 kg
Sarah Gallagher August 4, 2021 WOD, AMRAP Thursday - 8/5/21 Sarah Gallagher August 4, 2021 WOD, AMRAP Press Complex: 5 Increasing Sets 2 Push Press 2 Push Jerk 1 Split Jerk 9 Minute AMRAP: 50 Double Unders 10 Shoulder to Overhead (115/75 lbs) Score = Total Rounds + Reps
Sarah Gallagher July 19, 2021 WOD, Time Trial, AMRAP Tuesday - 7/20/21 Sarah Gallagher July 19, 2021 WOD, Time Trial, AMRAP “Boat Race” Time Trial 2,000m Row 4 Minute AMRAP x 2 2 Min Rest (1 Total Score) 30 Double Unders 20 Russian Swings (24/16 kg) 10 Burpees
Sarah Gallagher July 14, 2021 WOD, AMRAP Thursday - 7/15/21 Sarah Gallagher July 14, 2021 WOD, AMRAP "Sledge Hammer" (establish a 1 RM Power Clean) Power Clean 1-1-1-1-1-1-1 (increase weight) "Tight Rope" 3 Minute AMRAP: Double Unders
Sarah Gallagher July 12, 2021 WOD, AMRAP Tuesday - 7/13/21 Sarah Gallagher July 12, 2021 WOD, AMRAP Strict / Weighted Pull-ups: 3-3-3-3 20 Minute AMRAP: 5 Strict Pull-up 10 DB Hang Clean and Jerk (50/35 lbs) 15/12 Cal Bike Score = Total Rounds + Reps
Sarah Gallagher July 6, 2021 WOD, AMRAP Wednesday - 7/7/21 Sarah Gallagher July 6, 2021 WOD, AMRAP Bench Press 3-3-3-3-3 Increasing weight 10 Minute AMRAP: 10 Dumbbell Suitcase Lunges (50/35 lbs) 15 Sit-ups 10/7 Ring Dips Score = Total Rounds + Reps
Sarah Gallagher July 1, 2021 WOD, AMRAP Friday - 7/2/21 Sarah Gallagher July 1, 2021 WOD, AMRAP Strict weighted Ring Dips 5x3 (Same Weight) 4 Minute AMRAP x 3 4 Minute AMRAP: 400m Run Max Kettlebell Swings (24/16kg) 4 Minute AMRAP: 400m Run Max Ring Dips 4 Minute AMRAP: 400m Run Max Russian Kettlebell Swing (24/16kg)
Sarah Gallagher June 27, 2021 WOD, AMRAP Monday - 6/28/21 Sarah Gallagher June 27, 2021 WOD, AMRAP Front Squat 8-8-8-8 Increasing Weight 12 MInute AMRAP: 12 Front Squats (135/95 lbs) 9 Pull-ups 6 lateral bar burpees
