Sarah Gallagher January 3, 2022 WOD, AMRAP Monday - 1/3/22 Sarah Gallagher January 3, 2022 WOD, AMRAP “Cindy” 20 Minute AMRAP: 5 Pull-up 10 Push-up 15 Air Squats OR “Mary” 20 Minute AMRAP: 5 Handstand Push-up 10 Alt. Pistol Squats 15 Pull-ups
Sarah Gallagher December 21, 2021 WOD, AMRAP Wednesday - 12/22/21 Sarah Gallagher December 21, 2021 WOD, AMRAP Snatch 3-3-2-2-1-1-1 (Increase weight) 10 Minute AMRAP: 10 Power Snatch (95/65 lbs) 10/7 Cal Bike Score = Total Rounds + Reps
Sarah Gallagher December 7, 2021 WOD, AMRAP Wednesday - 12/8/21 Sarah Gallagher December 7, 2021 WOD, AMRAP Skill Work Kipping Pull-up 21 Minute AMRAP: 9 C2B Pull-ups 15 Wall-Ball (20/14 lbs) 21 Russian Swings (24/16 kg) Score = Total Rounds + Reps
Sarah Gallagher November 24, 2021 WOD, AMRAP Thursday - 11/25/21 Sarah Gallagher November 24, 2021 WOD, AMRAP “The Chief” 3 Minute AMRAP x 5: 1 Minute Rest 3 Power Cleans (135/95 lbs) 6 Push-ups 9 Air Squats Each AMRAP scored separately (5 Scores)
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)
