Sarah Gallagher January 30, 2019 WOD, For Time Thursday - 1/31/19 Sarah Gallagher January 30, 2019 WOD, For Time 5 Rounds - For Time 60' DB Walking Lunge (40/25 lbs) (Regional Standard) 15/12 Cal Bike 10 Ring Dips 10 Box Jumps (24/20")
Sarah Gallagher January 29, 2019 WOD, For Time Wednesday - 1/30/19 Sarah Gallagher January 29, 2019 WOD, For Time Thruster (From Floor or Rack) 3-3-3-3-3 (increase Weight) "Fran" 21-15-9 Thrusters Pull-Ups
Sarah Gallagher January 27, 2019 WOD, For Time Monday - 1/28/19 Sarah Gallagher January 27, 2019 WOD, For Time Back Squat 2-2-2-2-2-2-2 For Time: 30/20 Calories Bike 30 Wall-Ball (25/14 lbs to 10ft) 15 Burpees
Sarah Gallagher January 24, 2019 WOD, For Time Friday - 1/25/19 Sarah Gallagher January 24, 2019 WOD, For Time Bear Complex 1-1-1-1-1 (Increase Weight) 15-12-9: Thrusters (115/75 lbs) Strict Pull-ups
Sarah Gallagher January 23, 2019 WOD, For Time, Skill Work Thursday - 1/24/19 Sarah Gallagher January 23, 2019 WOD, For Time, Skill Work Weighted Ring Dips: 5x2 (Same Weight) or… Ring Dip Skill work 5 Rounds: For Time 30 seconds L-Sit Hold (Parallets) 120' Farmers Carry (50/35 lbs) 15 Burpees
Sarah Gallagher January 20, 2019 WOD, For Time Monday - 1/21/19 Sarah Gallagher January 20, 2019 WOD, For Time Front Squat: 5x3 (Same Weight) 2 Minute Rest after each set 27-21-15-9: For Time Box Jump Overs (24/20 in) Dumbbell Snatch (50/35 lbs)
Sarah Gallagher January 17, 2019 Blog, WOD, For Time Friday - 1/18/19 Sarah Gallagher January 17, 2019 Blog, WOD, For Time Hang Snatch (full squat) 2-2-2-2-2 Increase weight between each one3 Rounds - Each for Time 250m Row 500m Bike 50 Double Unders
Sarah Gallagher January 10, 2019 WOD, For Time Friday - 1/11/19 Sarah Gallagher January 10, 2019 WOD, For Time Bench Press 3-3-3-3-33 Rounds - For Time 20 Overhead Walking Lunges (45/25 lbs plate) 15 Hand Release Push-ups 20 Sit-ups
Dan Gallagher January 9, 2019 For Time, WOD Thursday - 1/10/19 Dan Gallagher January 9, 2019 For Time, WOD Skill Work Muscle-ups: Skills & Drills5 Rounds - For Time 2 Ring Muscle-ups 10 Box Jumps (30/24”) 10 Dumbbell Burpee Deadlifts (50/35 lbs)
Dan Gallagher January 3, 2019 For Time, Girl, WOD Friday - 1/4/19 Dan Gallagher January 3, 2019 For Time, Girl, WOD Thruster 3-3-3-3-3 Bar comes off the rackFran21-15-9 Thrusters (95/65 lbs) Pull-ups
