Sarah Gallagher October 16, 2019 WOD, For Time Thursday - 10/17/19 Sarah Gallagher October 16, 2019 WOD, For Time For Time: 3 Rounds 20 Overhead Squats (75/55 lbs) 40 Double Unders Directly into… 3 Rounds 20 Alt. Dumbbell Snatch (50/35 lbs) 40 Double Unders
Sarah Gallagher October 15, 2019 WOD, For Time Wednesday - 10/16/19 Sarah Gallagher October 15, 2019 WOD, For Time 3 Rounds - For Time 10 Handstand Push-ups 15 Sit-ups 20 Wall Ball (20/14 lbs)Back Squat: 4-4-4-4-4
Sarah Gallagher October 9, 2019 WOD, For Time Thursday - 10/10/19 Sarah Gallagher October 9, 2019 WOD, For Time "Sprintervals"With a running Clock 3 Minutes to Complete 2 Rounds x 4 5 Deficit Push-ups (45/25 lb Plates) 6 Dumbbell Step-ups (50/35 lbs) (20/16") 7 Dumbell Front squat (50/35 lbs)For Time: 100m Walking Lunge (50/35 lbs Dumbbells)
Sarah Gallagher October 7, 2019 WOD, For Time Tuesday - 10/8/19 Sarah Gallagher October 7, 2019 WOD, For Time For Time (12 Minute Cap) 2-4-6-8-10-12 Deadlifts (225/155) Pistols For time: 50/35 Calories bike
Sarah Gallagher October 6, 2019 WOD, For Time, AMRAP Monday - 10/7/19 Sarah Gallagher October 6, 2019 WOD, For Time, AMRAP 5 Rounds - For Time (12 Minute Cap) 5 Front squat (155/105) 5 Push Jerk (155/105) 5 Ring dips 10 Minute AMRAP: 15 Air squats 10 Sit ups 5 Handstand Push-ups
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 October 2, 2019 WOD, For Time Thursday - 10/3/19 Sarah Gallagher October 2, 2019 WOD, For Time 3 Rounds for Time 500m Row 25 Push-ups 25 Pull-ups 25 Wall Ball (20/14 lbs)
Sarah Gallagher September 29, 2019 WOD, For Time Monday - 9/30/19 Sarah Gallagher September 29, 2019 WOD, For Time 6 Rounds - For Time 200m Run 6 Burpee Box Jump Overs (24/20”) 12 Dumbbell Hang Clean & Jerk (6 Per Arm) (50/35 lbs) 24 Double Unders
Sarah Gallagher September 26, 2019 WOD, For Time Friday - 9/27/19 Sarah Gallagher September 26, 2019 WOD, For Time Romanian Deadlift 5 x 3 Same Weight 3 Rounds - For Time 400m Run 21 Russian Kettlebell Swings (32/24 kg) 3 Rope Climbs
Sarah Gallagher September 24, 2019 WOD, For Time, Not for Time Wednesday - 9/25/2019 Sarah Gallagher September 24, 2019 WOD, For Time, Not for Time 12 Rounds - For Time 9 Wall Ball (20/14 lbs) 1 Clean & Jerk (Full Squat) Gymnastic / Core Accessory Work 4 Rounds - Not For Time 30” Handstand Hold 20” Hollow Hold
