Sarah Gallagher March 14, 2019 WOD, FGB Style Friday - 3/15/19 Sarah Gallagher March 14, 2019 WOD, FGB Style Split Jerk 2-2-2-2-2 3 Rounds - 1 Minute Stations for Max Reps Rope Climbs Wall-ball (20/14 lbs) Dumbbell Farmer carry (50/35 lbs) (20’ Distance) Rest
Sarah Gallagher March 13, 2019 WOD, For Time Thursday - 3/14/19 Sarah Gallagher March 13, 2019 WOD, For Time "Face Off"- CFNE 5 Rounds - Each for Time (4:00 per round) 9 Deadifts (225/155 lbs) 12 Bar Facing Burpees 21/15 Cal Bike
Sarah Gallagher March 12, 2019 WOD, Goat Work, EMOM Wednesday - 3/13/19 Sarah Gallagher March 12, 2019 WOD, Goat Work, EMOM "Gymnastic Goat Day" On the Minute x20 Even Minute: Movement 1 Odd Minute: Movement 2 Choose to Movements that you need work on. Reps ranging anywhere from 3-5 reps
Sarah Gallagher March 11, 2019 WOD, For Time Tuesday - 3/12/19 Sarah Gallagher March 11, 2019 WOD, For Time Back Squat 5-5-5-5-53 Rounds: For Time 300 Meter Row 14 Pull-ups 7 Box Jumps
Sarah Gallagher March 10, 2019 WOD, AMRAP Monday - 3/11/19 Sarah Gallagher March 10, 2019 WOD, AMRAP 10 Minute AMRAP: 10 Power Snatch 10 Burprees 30 Double Unders Rest 3 Minutes…Then into 7 Minutes to find Max Snatch (Power or Squat)
Sarah Gallagher March 7, 2019 WOD, AMRAP Friday - 3/8/19 Sarah Gallagher March 7, 2019 WOD, AMRAP Front Squat 5 x 5 Same Weight10 Minute AMRAP: Strict Cindy 5 Strict Pull-ups 10 Push-ups 15 Air Squats
Sarah Gallagher March 6, 2019 WOD, Not for Time Thursday - 3/7/19 Sarah Gallagher March 6, 2019 WOD, Not for Time 3 Rounds - Not For Time 10 Bench Press (135/85 lbs) 20 Dumbbell Rows - Left (40/25 lbs) 20 Dumbbell Rows - Right (40/25 lbs) 75 Double Unders
Dan Gallagher March 5, 2019 For Time, WOD Wednesday - 3/6/19 Dan Gallagher March 5, 2019 For Time, WOD For Time21-18-15-12-9 Power Clean & Jerk (115/75 lbs) Bar Facing Burpees
Dan Gallagher March 4, 2019 WOD, FGB Style Tuesday - 3/5/19 Dan Gallagher March 4, 2019 WOD, FGB Style 5 Rounds - 1 Minute Stations for Max Reps Row (Cal) Sit-ups Kettlebell Swings (24/16 kg) Box Jumps Rest
Sarah Gallagher March 3, 2019 WOD, For Time Monday - 3/4/19 Sarah Gallagher March 3, 2019 WOD, For Time Overhead Squat 10-10-10-10 For Time: 1000m Bike 30 Dumbbell Overhead Squats (15 each arm) (50/35 lbs) 20 Ring Dips
