Sarah Gallagher June 2, 2020 WOD, Strongtown General, EMOM Wednesday - 6/3/20 Sarah Gallagher June 2, 2020 WOD, Strongtown General, EMOM EMOM - 7 Rounds x 90” 1 DB Hang Power Clean 1 DB Hang Squat Clean 2 Split Jerks 8 Minute AMRAP: 12 Dumbbell Thrusters 24 Double Unders
Sarah Gallagher May 22, 2020 WOD, Strongtown General, EMOM, For Time Friday - 5/22/20 Sarah Gallagher May 22, 2020 WOD, Strongtown General, EMOM, For Time EMOM x 9 Every 90” for 9 Rounds: 1 Dumbbell Snatch 1 Hang Dumbbell Snatch 2 DB Overhead Squats For Time: 25 DB Alt. Snatch 25 Burpees 25 DB Alt. Snatch 25 Burpees
Sarah Gallagher April 21, 2020 WOD, Strongtown General, AMRAP, EMOM Wednesday - 4/22/20 Sarah Gallagher April 21, 2020 WOD, Strongtown General, AMRAP, EMOM 9 Minute EMOM: 3 Kettlebell Cleans 3 Kettlebell Squat Cleans Must be unbroken. Must complete both arms within the minute 12 Minute AMRAP: 9 Jumping Lunges 12 Kettlebell Front Rack squats ( 6 each arm) 3 Wall- Climbs
Sarah Gallagher April 8, 2020 WOD, EMOM, Strongtown General Friday - 4/10/20 Sarah Gallagher April 8, 2020 WOD, EMOM, Strongtown General EMOM: 20 Min 2 Single Arm DB Hang Squat Cleans (each arm - 4 total) 4 Tricep Dips 6 Jumping Squats
Sarah Gallagher January 27, 2020 WOD, EMOM Tuesday - 1/28/20 Sarah Gallagher January 27, 2020 WOD, EMOM EMOM- 25 Min 1 Squat Clean (AHAP)
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)
