Dan Gallagher September 30, 2021 For Time, WOD Friday - 10/1/21 Dan Gallagher September 30, 2021 For Time, WOD 5 RoundsFor Time:1,000m Bike10 Dumbbell Step-ups (24/20”) (50/35 lbs)20” L-Sit HoldDB Step-ups are with a single DB
Dan Gallagher September 27, 2021 Chipper, For Time, WOD Tuesday - 9/28/21 Dan Gallagher September 27, 2021 Chipper, For Time, WOD For Time: 400m Run 50 Overhead Squats (45/33 lbs) 600m Run 50 Deadlifts (75/55 lbs) 800m Run 50 Overhead Squats (45/33 lbs)
Sarah Gallagher September 23, 2021 WOD, For Time Friday - 9/24/21 Sarah Gallagher September 23, 2021 WOD, For Time Thruster: 3-3-3-3 From the floor - increasing weight7 Rounds - For Time: 7 Burpee Box Jump Over (24/20") 7 Thrusters (95/65 lbs) 7 Pull-ups
Sarah Gallagher September 22, 2021 WOD, For Time Thursday - 9/23/21 Sarah Gallagher September 22, 2021 WOD, For Time Bike Time Trials: 4 x 1000m Score = Total Time (4 Scores) 2 Rounds - For Time: 30 Russian KBS (32/24 kg) 30 Lunges 30 Alt. Single-Leg V-up
Sarah Gallagher September 21, 2021 WOD, For Time Wednesday - 9/22/21 Sarah Gallagher September 21, 2021 WOD, For Time For Time: 1000m Row 30 Power Snatch (75/55 lbs) 50 Double Unders 2 Minute Rest 500m Row 20 Power Snatch (95/65 lbs) 50 Double Unders 2 Minute Rest 250m Row 10 Power Snatch (115/75 lbs) 50 Double Unders
Sarah Gallagher September 14, 2021 WOD, For Time Wednesday - 9/15/21 Sarah Gallagher September 14, 2021 WOD, For Time For Time: 50 Kettlebell Swings (24/16 kg) 100m Run 50 Box Jumps (24/20") 100m Run 50 Toes to Bar 100m Run 50 Sit-ups 100m Run 50 Wall-Ball (20/14 lbs) 100m Run
Sarah Gallagher September 6, 2021 WOD, For Time Tuesday - 9/7/21 Sarah Gallagher September 6, 2021 WOD, For Time Bench Press 3-3-2-2-2-1-1-1-1 (Increase weight) For Time: 21-15-9 Row (Cal) Sit-ups x2 (42-30-18) Score = Total Time
Sarah Gallagher August 26, 2021 WOD, For Time Friday - 8/27/21 Sarah Gallagher August 26, 2021 WOD, For Time Deadlift: 3-3-3-2-2-2 3 Rounds - Each for Time: 500m Bike 10 Front Rack Reverse Lunge (95/65 lbs) 15 Hand Release Push-up Round Starts every 4 Minutes
Sarah Gallagher August 24, 2021 WOD, For Time Wednesday - 8/25/21 Sarah Gallagher August 24, 2021 WOD, For Time 3 Rounds For Time: 2 Rounds For Time: 1 Round For Time: 50 Double Unders 550' Sled Push (135/90 lbs) 15 Unbroken Wall-Ball (20/14 lbs)3 Minutes Rest between Workouts
Sarah Gallagher August 19, 2021 WOD, For Time Friday - 8/20/21 Sarah Gallagher August 19, 2021 WOD, For Time Bench Press 5-5-3-3-3 Increasing Weight For Time: 600m Run 30 Deadlifts (155/105 lbs) 20/15 Ring Dips 600m Run
