Sarah Gallagher September 25, 2019 WOD, Skill Work Thursday - 9/26/19 Sarah Gallagher September 25, 2019 WOD, Skill Work Skill Work: Toes to Bar Max Reps in 3:00 x 4 21/15 Calorie Row 10 Toes to Bar Max Box Jump Overs (24/20") Rest 1:30 after Each Round
Sarah Gallagher September 12, 2019 WOD, Skill Work, Tabata Friday - 9/13/19 Sarah Gallagher September 12, 2019 WOD, Skill Work, Tabata Pull-up Complex 5 Rounds - Not for Time 1 strict pullup 2 kipping pullup 3 C2B pullup Inbetween sets: GHD Sit-up Practice /skill work Tabata Core Blaster: 8 Rounds of 20" Work / 10" Rest at Each Movement Hollow hold Superman hold V-ups
Sarah Gallagher July 16, 2019 WOD, AMRAP, Skill Work Wednesday - 7/17/19 Sarah Gallagher July 16, 2019 WOD, AMRAP, Skill Work Weighted/Strict/Skill work Pull-ups (No Kipping) 5x3 (same weight) 12 Minute AMRAP: 6 Strict Pull-ups 12/9 Cal Bike 24 Double Unders 100m Run
Sarah Gallagher April 24, 2019 WOD, AMRAP, Skill Work Thursday - 4/25/19 Sarah Gallagher April 24, 2019 WOD, AMRAP, Skill Work Alternating Pistol Squats (choose one) Skill Work / 4 x 6 / 4 x 10 20 Minute AMRAP: 200m run 20 Alternating pistol squats (10 each leg) 15 Burpees 20 KB snatch (24/16 kg) (10 each arm)
Sarah Gallagher February 10, 2019 Level Test, AMRAP, Skill Work Monday - 2/11/19 Sarah Gallagher February 10, 2019 Level Test, AMRAP, Skill Work Level Tests: Pull-ups & Rings (choose one) Strict Skill Work - Hold, Support, Negatives Weighted Work up to a 1 Rep Max8 Minute AMRAP: 4 Chest to Bar Pull-ups 12 Front Squats (95/65 lbs) 8 Ring Dips
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 November 26, 2018 WOD, Skill Work, For Time Tuesday - 11/27/18 Sarah Gallagher November 26, 2018 WOD, Skill Work, For Time Skill Work - Strict Gymnastics For Time: 50 Double Unders 25 Strict Pull-ups 50 Double Unders 20 Strict Handstand Push-up 50 Double Unders 15 Strict Ring Dips 50 Double Unders 10 Strict Toes to Bar
Sarah Gallagher November 8, 2018 WOD, Tabata, Skill Work Friday - 11/9/18 Sarah Gallagher November 8, 2018 WOD, Tabata, Skill Work Skill Work Strict Handstands-If you have Strict Handstand Push-Ups complete 5x5 Strict Handstand Push-Ups”Tabata” - 8 Rounds 20 Seconds of work, 10 second rest Strict Handstand Push-ups Row (Calories) Dumbbell Thruster (35/20)
Sarah Gallagher November 5, 2018 WOD, Skill Work Tuesday - 11/6/18 Sarah Gallagher November 5, 2018 WOD, Skill Work Skill WorkWeighted Pull-ups/Strict Pull-up 5x3 (Same Weight) "Pirate Helen" 3 Rounds: 500m Row 21 Kettlebell Swings (32/24 kg) 4 Rope Climbs Score = Total Time
Sarah Gallagher September 12, 2018 WOD, Skill Work, For Time Thursday - 9/13/18 Sarah Gallagher September 12, 2018 WOD, Skill Work, For Time Skill Work Ring Muscle-ups 5 Rounds: For Time 200m Med-Ball Run (20/14 lbs) 15 Med-Ball Cleans (20/14 lbs) 3 Ring Muscle-ups
