Sarah Gallagher November 22, 2021 WOD, AMRAP Tuesday - 11/23/21 Sarah Gallagher November 22, 2021 WOD, AMRAP Front Squat: 5-5-5-5-5 Increasing Weight 12 Minute AMRAP: 6 Strict Pull-up 12 Russian KB Swings (32/24 kg) Score = Total Rounds + Reps
Sarah Gallagher November 16, 2021 WOD, AMRAP, EMOM Wednesday - 11/17/21 Sarah Gallagher November 16, 2021 WOD, AMRAP, EMOM 21 MInute AMRAP*: 9 Box Jump Overs (24/20") 15 Calorie Row 21 Sit-ups *E3MOM = 7 Burpees 7 Burpees at the start of the workout
Sarah Gallagher November 4, 2021 WOD, AMRAP Friday - 11/5/21 Sarah Gallagher November 4, 2021 WOD, AMRAP Front Squat 5-5-3-3-1-1-1 Increasing Weight 3 Minute AMRAP x 3: 3 Burpee Over Bar 6 Deadlifts (115/75 lbs) 9 Front Squats (115/75 lbs) 1 Minute Rest between AMRAP's
Sarah Gallagher November 1, 2021 WOD, AMRAP Tuesday - 11/2/21 Sarah Gallagher November 1, 2021 WOD, AMRAP Strict Handstand Push-ups 5 sets of 5 reps 20 Minute AMRAP: 10 Handstand Push-ups 15 Sit-up 20 Wall-Ball (20/14 lbs) Score = Total Rounds + Reps
Sarah Gallagher October 25, 2021 WOD, AMRAP Tuesday - 10/26/21 Sarah Gallagher October 25, 2021 WOD, AMRAP Front Rack Lunge 4-4-4-4 4 = 2 Per Leg 12 Minute AMRAP: 12 Overhead Lunges (45/25 lbs) 12 V-ups 12/9 Ring Dips Score = Total Rounds + Reps
Sarah Gallagher October 19, 2021 WOD, AMRAP Wednesday - 10/20/21 Sarah Gallagher October 19, 2021 WOD, AMRAP Back Squat 3-3-2-2-1-1-1 4 Minute AMRAP: 100 Double Unders Max Pull-ups 2 Minutes Rest 4 Minute AMRAP: 100 Double Unders Max Wall-Ball (20/14 lbs)
Sarah Gallagher October 18, 2021 WOD, AMRAP Tuesday - 10/19/21 Sarah Gallagher October 18, 2021 WOD, AMRAP Squat Snatch 5x2 (Same Weight) 9 Minute AMRAP: 12 Power Snatch (95/65 lbs) 6 Box Jump Overs (24/20”) Score = Total Rounds + Reps
Sarah Gallagher October 3, 2021 WOD, AMRAP Monday - 10/4/21 Sarah Gallagher October 3, 2021 WOD, AMRAP 20 Minute AMRAP: 10 Hang Power Snatch (75/55 lbs) 20 Sit-ups 10 Box Jumps (30/24")Score = Total Rounds + RepsRx1= 45/33 lbs Rx3= 95/65 lbs
Dan Gallagher September 29, 2021 EMOM, AMRAP, AHAP, WOD Thursday - 9/30/21 Dan Gallagher September 29, 2021 EMOM, AMRAP, AHAP, WOD EMOM x 10:3 Power Cleans Same Weight - As Heavy as Possible 10 Minute AMRAP:100m Run4 Power Cleans (165/110 lbs)35 Double Unders
Sarah Gallagher September 20, 2021 WOD, AMRAP Tuesday - 9/21/21 Sarah Gallagher September 20, 2021 WOD, AMRAP 3 Minute AMRAP: Bench Press (115/75 lbs) 3 Minute AMRAP: Sled Push (45/25 lbs) (30ft) 3 Minute AMRAP: Sit-ups 3 Minute AMRAP: Rope Climbs
