Sarah Gallagher May 1, 2019 WOD, FGB Style Thursday - 5/2/19 Sarah Gallagher May 1, 2019 WOD, FGB Style Tempo Back Squats with a Pause 3-3-3-3-3 5” Descent with 3” Hold3 Rounds - 1 Minute Stations for Max Reps Wall-Ball (20/14 lbs) Bike (Cal) Sit-ups
Sarah Gallagher April 21, 2019 WOD, FGB Style Monday - 4/22/19 Sarah Gallagher April 21, 2019 WOD, FGB Style Overhead Squat 1-1-1-1-1-1-1 3 Rounds - Max Reps at Each Station in 1 Minute Row (Cal) Overhead Squat (95/65 lbs) Grasshoppers Rest
Sarah Gallagher April 10, 2019 WOD, FGB Style Thursday - 4/11/19 Sarah Gallagher April 10, 2019 WOD, FGB Style Back Squat 10-10-10-10 3 Rounds - Max Reps at Each Station in 1 Minute Dumbbell Box Step-overs (50/35 lbs Each Hand) (20/16” Box) Front Squat (95/65 lbs) Sit-ups Rest
Sarah Gallagher April 4, 2019 WOD, FGB Style Friday - 4/5/19 Sarah Gallagher April 4, 2019 WOD, FGB Style Bench Press 5-5-5-3-3-34 Rounds - 1 Minute Stations for Max Raps Ring Dips Kettlebell Lunges (24/16 kg) Kettlebell Swings (24/16 kg)
Sarah Gallagher March 26, 2019 WOD, FGB Style Wednesday - 3/27/19 Sarah Gallagher March 26, 2019 WOD, FGB Style “The Ghost”6 Rounds - 1 Minute Stations for Max Reps Calorie Row Burpee Double Under Rest
Sarah Gallagher March 14, 2019 WOD, FGB Style Friday - 3/15/19 Sarah Gallagher March 14, 2019 WOD, FGB Style Split Jerk 2-2-2-2-2 3 Rounds - 1 Minute Stations for Max Reps Rope Climbs Wall-ball (20/14 lbs) Dumbbell Farmer carry (50/35 lbs) (20’ Distance) Rest
Dan Gallagher March 4, 2019 WOD, FGB Style Tuesday - 3/5/19 Dan Gallagher March 4, 2019 WOD, FGB Style 5 Rounds - 1 Minute Stations for Max Reps Row (Cal) Sit-ups Kettlebell Swings (24/16 kg) Box Jumps Rest
Dan Gallagher February 25, 2019 WOD, Strongman, FGB Style Tuesday - 2/26/19 Dan Gallagher February 25, 2019 WOD, Strongman, FGB Style Strongman Stations3 Minutes at Each Station - For Max Reps • Bench Press (115/75 lbs) • 30' Farmer Carry (90/50 lbs - each Handle) • 30' Yoke Walk (180/100 lbs) • 30' Sled Push (100/80 lbs) 3 Minutes Rest between Stations
Sarah Gallagher February 21, 2019 WOD, FGB Style Friday - 2/22/19 Sarah Gallagher February 21, 2019 WOD, FGB Style Hang Power Cleans 3-3-3-3-34 Rounds - Max Reps at Each Station in 1 Minute Air Squats Power Cleans (115/75 lbs) Rest
Sarah Gallagher February 11, 2019 WOD, FGB Style, Level Test Tuesday - 2/12/19 Sarah Gallagher February 11, 2019 WOD, FGB Style, Level Test Level Test: Aerobic Power Intervals (FGB)3 Rounds - 1 Minute Stations for Max Reps: Wall Ball (20/14 lbs) Hang Power Cleans (75/55 lbs) Box Jumps with Step-Down (24/20”) Push Press (75/55 lbs) Burpee Rest
