Sarah Gallagher September 20, 2020 WOD, For Time Monday - 9/21/20 Sarah Gallagher September 20, 2020 WOD, For Time Overhead squats 5x3 (Same Weight) 21-15-9: Overhead Squat 10/7 Strict Pull-ups after each round, end on pull-ups Score = Total Time
Sarah Gallagher September 17, 2020 WOD, For Time Friday - 9/18/20 Sarah Gallagher September 17, 2020 WOD, For Time “OIL CHANGE” For Time: 1 Mile Run 50 Dumbbell Snatch (50/35 lbs) 75/50 Calorie Row 50 Burpees Score = Total Time
Sarah Gallagher September 16, 2020 WOD, For Time Thursday - 9/17/20 Sarah Gallagher September 16, 2020 WOD, For Time Front Squat 5x2 (Same Weight) 3 Rounds - For Time: 20 Wall-Ball (20/14 lbs) 20 V-ups Score = Total Time
Sarah Gallagher September 10, 2020 WOD, For Time Friday - 9/11/20 Sarah Gallagher September 10, 2020 WOD, For Time For Time:2001m Run 11 Box Jumps (30/24") 11 Thrusters (135/95 lbs) 11 Chest-to-bar Pull-ups 11 Power Cleans (135/95 lbs) 11 Handstand Push-ups 11 Kettlebell Swings (32/24 kg) 11 Toes-to-bars 11 Deadlifts (135/95 lbs) 11 Push Jerks (135/95 lbs) 2001m Row
Sarah Gallagher September 9, 2020 WOD, For Time Thursday - 9/10/20 Sarah Gallagher September 9, 2020 WOD, For Time Front Rack Lunge 4-4-4-4-4 Increasing weight21-15-9 For Time: Front Rack Lunge (75/55 lbs) Burpees
Sarah Gallagher September 3, 2020 WOD, For Time Thursday - 9/3/20 Sarah Gallagher September 3, 2020 WOD, For Time Press Complex 5 Sets - Increasing 3 Strict Press 3 Push Press 3 Jerks 4 Rounds - 1 Minute Stations (20” Rest) Push Press (75/55 lbs) Wall Ball (20/14 lbs) Sit-ups
Sarah Gallagher September 1, 2020 WOD, For Time Wednesday - 9/2/20 Sarah Gallagher September 1, 2020 WOD, For Time 5 Rounds - For Time 500m Row 20 KB Snatch (24/16 kg) 15 Burpees Over Rower Score = Total TimeRx1= 16/12 kg Rx3= 32/24 kg
Sarah Gallagher August 31, 2020 WOD, For Time Tuesday - 9/1/20 Sarah Gallagher August 31, 2020 WOD, For Time Tempo Front Squats 3-3-3-3-3 (Increase weight) 15-12-9-6-3 Buy-in: 600m Run Box Jump Overs (24/20) Thrusters (95/65 lbs)Score = Total Time
Sarah Gallagher August 24, 2020 WOD, For Time Tuesday - 8/25/20 Sarah Gallagher August 24, 2020 WOD, For Time For Time: 400m Run 40 Alt. DB snatch (50/35 lbs) 400m Run 40 Wall ball (20/14 lbs) 400m Run 40 Toes to bar 400m Run 40 DB OH Lunge (50/35 lbs) (20 each arm)
Sarah Gallagher August 16, 2020 WOD, For Time Monday - 8/17/20 Sarah Gallagher August 16, 2020 WOD, For Time 3 Rounds - For Time: 800m Run 50 Russian Kettlebell Swings (24/16 kg) 30 Burpees Score = Total Time Rx1= 16/12 kg Rx3= 32/24 kg
