Sarah Gallagher September 24, 2019 WOD, For Time, Not for Time Wednesday - 9/25/2019 Sarah Gallagher September 24, 2019 WOD, For Time, Not for Time 12 Rounds - For Time 9 Wall Ball (20/14 lbs) 1 Clean & Jerk (Full Squat) Gymnastic / Core Accessory Work 4 Rounds - Not For Time 30” Handstand Hold 20” Hollow Hold
Sarah Gallagher September 23, 2019 WOD, AMRAP Tuesday - 9/24/19 Sarah Gallagher September 23, 2019 WOD, AMRAP 20 Minute AMRAP: 200m Run 60' Dumbbell Waiter's Lunge (50/35 lbs) 15/12 Cal Bike 7 Chest to Bar Pull-ups
Sarah Gallagher September 22, 2019 WOD Monday - 9/23/19 Sarah Gallagher September 22, 2019 WOD Squat Snatch 5 x 2 80-90% of 1RM Back Squat 5 x 2 Same Weight
Sarah Gallagher September 19, 2019 WOD, Ladder Friday - 9/20/19 Sarah Gallagher September 19, 2019 WOD, Ladder Split Jerk 1-1-1-1-1 8 Minute Ladder +2 HSPU +4 Barbell Lunges (95/65 lbs)
Sarah Gallagher September 18, 2019 WOD, For Time Thursday - 9/19/19 Sarah Gallagher September 18, 2019 WOD, For Time Sumo Deadlift 3-3-3-3-3 21-15-9 Wall Ball (20/14 lbs) SDHP (75/55 lbs)
Sarah Gallagher September 17, 2019 WOD, FGB Style Wednesday - 9/18/19 Sarah Gallagher September 17, 2019 WOD, FGB Style 3 Rounds for Max Reps at Each Station in 1 Minute Pull-ups Box Jumps (24/20") Plate Burpees 30” Rest after Each StationBack Squats 3-3-3-3-3
Sarah Gallagher September 16, 2019 WOD, AMRAP Tuesday - 9/17/19 Sarah Gallagher September 16, 2019 WOD, AMRAP 20 Minute AMRAP 20 Push-ups 20 Sit-ups 20 Kettlebell Swings (24/16 kg) 20 Double Unders 200m Run
Sarah Gallagher September 15, 2019 WOD Monday - 9/16/19 Sarah Gallagher September 15, 2019 WOD For Time 200m Run 25 Power Cleans (115/75 lbs) 25 Front Squats (115/75 lbs) 25 Lateral Bar Burpees 100’ Sled Push (135/90) 200m Run 25 Lateral Bar Burpees 25 Front Squats (115/75 lbs) 25 Power Cleans (115/75 lbs) 100’ Sled Push 200m Run
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 September 11, 2019 WOD, FGB Style Thursday - 9/12/19 Sarah Gallagher September 11, 2019 WOD, FGB Style 4 Rounds Max Reps at Each Station in 1:30 Bench press (115/75 lbs) Sledgehammer hits (Athlete's choice) Bike (Cal)
