Sarah Gallagher January 22, 2020 WOD, EMOM Thursday - 1/23/20 Sarah Gallagher January 22, 2020 WOD, EMOM EMOM - 30Alternating between Movements Burpees Row (Calories)
Dan Gallagher January 5, 2020 WOD, AMRAP, EMOM Monday - 1/6/20 Dan Gallagher January 5, 2020 WOD, AMRAP, EMOM EMOM - 10 Minutes 4 Deadlifts 3 Hang Power Cleans 1 Hang Squat Clean + Split Jerk (Complex is unbroken)5 Minute AMRAP: 10 Deadlifts 7/5 Ring Dips
Sarah Gallagher November 25, 2019 WOD, EMOM Tuesday - 11/26/19 Sarah Gallagher November 25, 2019 WOD, EMOM EMOM - 25 Minutes 1 Hang Squat Snatch (AHAP)
Sarah Gallagher November 13, 2019 WOD, EMOM Thursday - 11/14/19 Sarah Gallagher November 13, 2019 WOD, EMOM EMOM 16 - Alternating Stations: 20" Rest after Each Station 1) 10 Dumbbell Step-ups (24/20") (50/35 lbs) 2) 7 Russian Kettlebell Swings + 7 Wall Ball (32/24 kg) (20/14 lbs) 3) 40 Double Unders 4) 30” Hollow Hold (5” = 1 Rep)
Sarah Gallagher October 3, 2019 WOD, For Time, EMOM Friday - 10/4/19 Sarah Gallagher October 3, 2019 WOD, For Time, EMOM EMOM X 9 Every 1:30 1 Hang Snatch Pull 2 Hang Snatch 3 Overhead Squats “Cannonball” 21-18-15-12-9-6-3 Unbroken KB Swings (32/24 kg)
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