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 28, 2019 WOD, FGB Style, Distance Trial Tuesday - 1/29/19 Sarah Gallagher January 28, 2019 WOD, FGB Style, Distance Trial 5 Rounds - 1 Minute Stations for Max Reps Hand Release Push-up Russian Kettlebell Swings (32/24 kg) Anchored Sit-ups Row (Calories) Rest
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 22, 2019 WOD, AMRAP Wednesday - 1/23/19 Sarah Gallagher January 22, 2019 WOD, AMRAP 10 Minute AMRAP: 10 Front Rack Barbell Lunge (115/75 lbs) 50 Double Unders 15/12 Cal Bike Rest 5 Minutes 10 Minute AMRAP: 8 Front Rack Barbell Lunge (135/95 lbs) 30 Unbroken Double Unders 10/7 Cal Bike
Sarah Gallagher January 21, 2019 WOD Tuesday - 1/22/19 Sarah Gallagher January 21, 2019 WOD Weighted Pull-ups 5 x 2 Same Weight or.... Skill Work - Strict Pull-ups For Time: 1000m Row 20 Overhead Squats (135/95 lbs) 20 Chest to Bar Pull-ups
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
