Sarah Gallagher July 15, 2019 WOD, EMOM Tuesday - 7/16/19 Sarah Gallagher July 15, 2019 WOD, EMOM EMOM x 30 1 Squat Snatch
Sarah Gallagher June 30, 2019 WOD, EMOM, AMRAP Monday - 7/1/19 Sarah Gallagher June 30, 2019 WOD, EMOM, AMRAP Snatch Complex EMOM x 6 (Every 1:30) 1 Hang Snatch Pull 1 Hang Power Snatch 1 Snatch Pull 1 Power Snatch 10 Minute AMRAP: 10 Power Snatch (75/55 lbs) 10 Wall Ball (20/14 lbs) 200m Run
Sarah Gallagher June 5, 2019 WOD, EMOM Thursday - 6/6/19 Sarah Gallagher June 5, 2019 WOD, EMOM “Gymnastic GOAT Day” Alternating EMOM x 20 Odd Minute: GOAT 1 Even Minute: GOAT 2 Choose a movement that needs work on. 1- 5 reps each round.
Sarah Gallagher May 6, 2019 WOD, For Time, EMOM Tuesday - 5/7/19 Sarah Gallagher May 6, 2019 WOD, For Time, EMOM EMOM: 8 minutes 1 Clean Pull ( from floor) 1 Hang Power Clean 2 Power Cleans (Can not let go of bar) For Time: 30/21 Cal Bike 15 Bar Facing Burpees 30 Power Cleans (155/105 lbs)
Sarah Gallagher April 9, 2019 WOD, EMOM Wednesday - 4/10/19 Sarah Gallagher April 9, 2019 WOD, EMOM Every Minute on the Minute - 20 Minutes Odd: 5 Burpees + 10 Kettlebell Swings (24/16 kg) Even: 15 Second L-Sit hold + 20 Double Unders
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
