Sarah Gallagher November 20, 2019 WOD, AMRAP Thursday - 11/21/19 Sarah Gallagher November 20, 2019 WOD, AMRAP Front Squat 5 x 5 10 Minute AMRAP: 10/7 Calorie Bike 15 Goblet Squats (24/16 kg) 10 Burpees
Sarah Gallagher November 19, 2019 WOD, For Time Wednesday - 11/20/19 Sarah Gallagher November 19, 2019 WOD, For Time Deadlift 5-5-5-5-5 3 Rounds - For Time 21 Wall Ball (20/14 lbs) 15 Box Jump Overs (24/20") 9 Bodyweight Deadlifts
Sarah Gallagher November 18, 2019 WOD, For Time Tuesday - 11/19/19 Sarah Gallagher November 18, 2019 WOD, For Time Weighted Strict Pull-ups 5 x 3 "Climbing Annie" (CFNE) 10-20-30-40-50 Double Unders Sit-ups Rope Climbs (1-2-3-4-5)
Sarah Gallagher November 17, 2019 WOD Monday - 11/18/19 Sarah Gallagher November 17, 2019 WOD 20 Minute AMRAP: 5 Strict Toes to Bar 10 Overhead Squats (115/75 lbs) 20/15 Calorie Row 30" Plank Hold
Sarah Gallagher November 14, 2019 WOD Friday - 11/15/19 Sarah Gallagher November 14, 2019 WOD Power Snatch 5x2Rear Neck Jerk 1-1-1-1-1
Sarah Gallagher November 13, 2019 WOD, EMOM Thursday - 11/14/19 Sarah Gallagher November 13, 2019 WOD, EMOM EMOM 16 - Alternating Stations: 20" Rest after Each Station 1) 10 Dumbbell Step-ups (24/20") (50/35 lbs) 2) 7 Russian Kettlebell Swings + 7 Wall Ball (32/24 kg) (20/14 lbs) 3) 40 Double Unders 4) 30” Hollow Hold (5” = 1 Rep)
Sarah Gallagher November 12, 2019 WOD, For Time Wednesday - 11/13/19 Sarah Gallagher November 12, 2019 WOD, For Time 15-12-9: Strict Pull-ups Bike (Cal) Directly into... 1,000m Row Directly into... 12-9-6 Strict Handstand Push-up Bike (Cal)
Sarah Gallagher November 11, 2019 WOD, FGB Style Tuesday - 11/12/19 Sarah Gallagher November 11, 2019 WOD, FGB Style Back Squat 5x3 4 Rounds: 1 Minute Max Reps Sit-ups Dumbbell Front Squat (40/25 lbs) Rest
Dan Gallagher November 10, 2019 For Time, Hero, WOD Monday - 11/11/19 Dan Gallagher November 10, 2019 For Time, Hero, WOD “DT”5 Rounds - For Time: 12 Deadlifts (155/105 lbs) 9 Hang Power Cleans (155/105 lbs) 6 Push Jerks (155/105 lbs)
Sarah Gallagher November 7, 2019 WOD, For Time Friday - 11/8/19 Sarah Gallagher November 7, 2019 WOD, For Time Squat Clean 1-1-1-1 7 Rounds - For Time: 35 Double Unders 1 Squat Clean attempt
