Sarah Gallagher April 1, 2019 WOD, AMRAP, EMOM Tuesday - 4/2/19 Sarah Gallagher April 1, 2019 WOD, AMRAP, EMOM 10 Minute AMRAP 12 Calorie Row 9 Hand Release Push-ups 6 Front SquatsEMOM x 10 5 Front Squats (As Heavy as Possible)
Sarah Gallagher March 12, 2019 WOD, Goat Work, EMOM Wednesday - 3/13/19 Sarah Gallagher March 12, 2019 WOD, Goat Work, EMOM "Gymnastic Goat Day" On the Minute x20 Even Minute: Movement 1 Odd Minute: Movement 2 Choose to Movements that you need work on. Reps ranging anywhere from 3-5 reps
Dan Gallagher February 27, 2019 Goat Work, WOD, EMOM Thursday - 2/28/19 Dan Gallagher February 27, 2019 Goat Work, WOD, EMOM Gymnastic Goat DayEvery Minute on the Minute - 20:00 Even Minutes: Goat 1 Odd Minutes: Goat 2 Choose two Movements that you need work on. Reps ranging anywhere from 3-5 reps
Dan Gallagher February 18, 2019 EMOM, For Time, Level Test, WOD Tuesday - 2/19/19 Dan Gallagher February 18, 2019 EMOM, For Time, Level Test, WOD Warm-up / Mini-test: Max Distance Broad Jump Max Unbroken Double Unders Level Test: Strict Knees to Elbow in 1:20 Kettlebell - 10 Minute EMOMAnnie: 50-40-30-20-10 Double Unders Sit-ups
Sarah Gallagher February 14, 2019 WOD, EMOM, Tabata Friday - 2/15/19 Sarah Gallagher February 14, 2019 WOD, EMOM, Tabata Snatch EMOM - 12 Minutes TotalEMOM-3: Weight 1 3 Tall Squat Snatches (light and fast)EMOM-3: Weight 1 1 Hang Squat Snatch + 1 Squat SnatchEMOM-6: Weight 2 Squat Snatch Heavy SingleTabata: 8 Rounds, 20 seconds of work; 10 Seconds rest Wall-Ball (20/14 lbs) Sit-ups
Dan Gallagher February 6, 2019 WOD, Level Test: Warm-up, EMOM Thursday - 2/7/19 Dan Gallagher February 6, 2019 WOD, Level Test: Warm-up, EMOM Warm-Up / Mini Test:EMOM-7 Minutes Russian Kettlebell Swings (24/16 kg)5 Rounds - For Time 1:00 Handstand Hold 21 Toes to Bar
Sarah Gallagher January 16, 2019 WOD, EMOM Thursday - 1/17/19 Sarah Gallagher January 16, 2019 WOD, EMOM Every Minute on the Minute - 8:00 x 2 X# Thrusters (95/65 lbs) X# Pull-ups 4 Minutes rest and then Repeat
Sarah Gallagher December 12, 2018 WOD, EMOM Thursday - 12/13/18 Sarah Gallagher December 12, 2018 WOD, EMOM Clean & Jerk 1-1-1Every 2 Minutes x 10 5 Bar Facing Burpees 1 Rope Climb 1 Squat Clean & Jerk (AHAP)
Sarah Gallagher November 27, 2018 WOD, EMOM, AMRAP Wednesday - 11/28/18 Sarah Gallagher November 27, 2018 WOD, EMOM, AMRAP EMOM - 8 Minutes 1 Hang Power Snatch + 1 Overhead Squat 1 Hang Squat Snatch 2 Squat Snatches 12 Minute AMRAP: 6 Squat Snatches (115/80 lbs) 2 Rope Climbs 12/9 Calories Bike
Sarah Gallagher August 23, 2018 WOD, EMOM Friday 8/24/18 Sarah Gallagher August 23, 2018 WOD, EMOM EMOM: 8 Rounds (every 90 seconds) 2 Low Hang Snatch Pulls (start at knees) 1 Power Snatch 1 Squat Snatch + 1 Overhead Squat 7 Rounds for Time: 35 Double Unders 1 Snatch Attempt
