Sarah Gallagher May 4, 2020 WOD, Strongtown General, For Time Monday - 5/4/20 Sarah Gallagher May 4, 2020 WOD, Strongtown General, For Time For Time: 4 Minute Wall-sit 50 DB Thrusters (25 each arm) 30 DB High-Pull (15 each arm) 2 Minute Wall-Sit 20 DB Thrusters (10 each arm) 10 DB High Pull ( 5 each arm)Score = Total time
Sarah Gallagher April 30, 2020 WOD, Tabata, Strongtown General Friday - 5/1/20 Sarah Gallagher April 30, 2020 WOD, Tabata, Strongtown General “Tabata” 8 rounds: 20" work, 10" rest Kettlebell Clean (Right arm) Burpee Kettlebell Clean (Left arm) Grasshoppers 1 Minute Rest after each movement Score = Total Reps ( 4 scores)
Sarah Gallagher April 29, 2020 WOD, Strongtown General, For Time Thursday - 4/20/20 Sarah Gallagher April 29, 2020 WOD, Strongtown General, For Time “Quarantine Half Murph Prep” For Time: 200 KB toes taps (buy-in) 50 Bent-over Row (25 each arm) 100 Push-up 150 Air Squats 200 KB toes taps (cash-out) Score = Total Time
Sarah Gallagher April 28, 2020 WOD, Strongtown General, FGB Style Wednesday - 4/29/20 Sarah Gallagher April 28, 2020 WOD, Strongtown General, FGB Style 5 Rounds - 1 Minute Stations for Max Reps Russian Kettlebell Swings Sit-up Lunges Toes to Kettlebell 2 Minute Rest Score = Total Reps
Sarah Gallagher April 27, 2020 WOD, Strongtown General Tuesday - 4/28/20 Sarah Gallagher April 27, 2020 WOD, Strongtown General Get Outside...Choose One: 5k Run: Time Trial 20-30 Minute Hike1-2 Mile Trail Run
Sarah Gallagher April 26, 2020 WOD, Strongtown General, AMRAP Monday - 4/27/20 Sarah Gallagher April 26, 2020 WOD, Strongtown General, AMRAP 20 Minute AMRAP: 15 Kettlebell Sumo Deadlift High-Pulls 20 Russian Twists 1 Minute Plank Hold (5” = 1 Rep) Score = Total Rounds & Reps Completed
Sarah Gallagher April 23, 2020 WOD, Strongtown General, For Time Friday - 4/24/20 Sarah Gallagher April 23, 2020 WOD, Strongtown General, For Time Filthy Home Fifty For Time: 50 Jumping Squats 50 Bent-over Rows (25 each arm) 50 Kettlebell swings 50 Lunges 50 Knees tucks 50 Push Press ( 25 each arm) 50 Supermans (2” hold) 50 Goblet Squats 50 Burpees 50 Toe Taps
Sarah Gallagher April 22, 2020 WOD, Strongtown General, For Time Thursday - 4/23/20 Sarah Gallagher April 22, 2020 WOD, Strongtown General, For Time 7 Rounds For Time: 10 DB Split Jerks (5 each arm) 20 Sit-ups 20 Lateral Hops over DBScore = Total Time
Sarah Gallagher April 21, 2020 WOD, Strongtown General, AMRAP, EMOM Wednesday - 4/22/20 Sarah Gallagher April 21, 2020 WOD, Strongtown General, AMRAP, EMOM 9 Minute EMOM: 3 Kettlebell Cleans 3 Kettlebell Squat Cleans Must be unbroken. Must complete both arms within the minute 12 Minute AMRAP: 9 Jumping Lunges 12 Kettlebell Front Rack squats ( 6 each arm) 3 Wall- Climbs
Sarah Gallagher April 19, 2020 WOD, Strongtown General, For Time Tuesday - 4/21/20 Sarah Gallagher April 19, 2020 WOD, Strongtown General, For Time Goblet Squat 5 x 20 Unbroken Set of 20 reps2 Rounds:30 Kettlebell Thruster (15 each arm)Run 600mScore = Total Time
