Sarah Gallagher June 16, 2020 WOD, EMOM, AMRAP Wednesday - 6/17/20 Sarah Gallagher June 16, 2020 WOD, EMOM, AMRAP EMOM x 5 Rounds - Every 1:30 3 Power Cleans (Same Weight)2,3, & 4 Minute AMRAP: 3 Hang Power Cleans (135/95 lbs) 4 Burpees 5 Air Squats
Sarah Gallagher June 11, 2020 WOD, Strongtown General Friday - 6/12/20 Sarah Gallagher June 11, 2020 WOD, Strongtown General 5 x 4:00 minutes: 100 Mountain Climbers 1 Minute Wall-Sit Max Kettlebell Swings 2 Minute Rest after each roundScore = Total Reps of Kettlebell Swings
Sarah Gallagher June 10, 2020 WOD, Strongtown General, AMRAP Thursday - 6/11/20 Sarah Gallagher June 10, 2020 WOD, Strongtown General, AMRAP 20 Minute AMRAP:16 Kettlebell Deadlift10 Lateral Burpee over KB18 Air Squats 400m RunScore = Total Rounds + Reps
Sarah Gallagher June 9, 2020 WOD, Strongtown General, FGB Style Wednesday - 6/10/20 Sarah Gallagher June 9, 2020 WOD, Strongtown General, FGB Style 5 Rounds - 1 Minute Max Reps Push-ups Kettlebell Sumo Deadlift High-Pull Jumping Lunges Russian Swings RestScore = Total Reps
Sarah Gallagher June 8, 2020 WOD, Strongtown General, For Time Tuesday - 6/9/20 Sarah Gallagher June 8, 2020 WOD, Strongtown General, For Time Pause Goblet Squats 5 x 7 42-30-18: For Time Goblet Squats Sit-ups Score = Total Time
Sarah Gallagher June 7, 2020 WOD, Strongtown General, For Time Monday - 6/8/20 Sarah Gallagher June 7, 2020 WOD, Strongtown General, For Time 7 Rounds - For Time: 200m Run 30 Double Unders 15 Alternating Dumbbell Snatch Score = Total Time Cap = 25 Minutes
Sarah Gallagher June 4, 2020 WOD, Tabata, Strongtown General Friday - 6/5/20 Sarah Gallagher June 4, 2020 WOD, Tabata, Strongtown General “Tabata” 8 Rounds, 20" of work, 10" RestDB Shoulder to OverheadLow Plank Hold (every 5” = 1 rep)Wall-Sit ( every 5” = 1 rep)Reverse LungeScore = Total Reps each movement
Sarah Gallagher June 3, 2020 WOD, Strongtown General, AMRAP Thursday - 6/4/20 Sarah Gallagher June 3, 2020 WOD, Strongtown General, AMRAP 5 Minute AMRAP x 4: 20 Burpees 20 toes to Kettlebell Max Russian Kettlebell Swings in the remaining time 2 Minute Rest after each roundScore = Total Reps of Russian KBS
Sarah Gallagher June 2, 2020 WOD, Strongtown General, EMOM Wednesday - 6/3/20 Sarah Gallagher June 2, 2020 WOD, Strongtown General, EMOM EMOM - 7 Rounds x 90” 1 DB Hang Power Clean 1 DB Hang Squat Clean 2 Split Jerks 8 Minute AMRAP: 12 Dumbbell Thrusters 24 Double Unders
Sarah Gallagher June 1, 2020 WOD, Strongtown General, Not for Time, FGB Style Tuesday - 6/2/20 Sarah Gallagher June 1, 2020 WOD, Strongtown General, Not for Time, FGB Style 3 Rounds - Not For Time: 400m Run 14 Single Leg KB Deadlift ( 7 each leg) 3 Rounds - 1 Minute Stations for Max Reps Russian Twists Hollow Hold (ever 5” = 1 Rep) Weighted Sit-ups Rest 2 Minutes
