Sarah Gallagher September 1, 2020 WOD, For Time Wednesday - 9/2/20 Sarah Gallagher September 1, 2020 WOD, For Time 5 Rounds - For Time 500m Row 20 KB Snatch (24/16 kg) 15 Burpees Over Rower Score = Total TimeRx1= 16/12 kg Rx3= 32/24 kg
Sarah Gallagher August 31, 2020 WOD, For Time Tuesday - 9/1/20 Sarah Gallagher August 31, 2020 WOD, For Time Tempo Front Squats 3-3-3-3-3 (Increase weight) 15-12-9-6-3 Buy-in: 600m Run Box Jump Overs (24/20) Thrusters (95/65 lbs)Score = Total Time
Sarah Gallagher August 30, 2020 WOD, AMRAP Monday - 8/31/20 Sarah Gallagher August 30, 2020 WOD, AMRAP 22 Minute AMRAP Buy-in: 100 Squats 14 DB Step-ups (24/20”) (50/35 lbs) 12 Dumbbell Hang Clean and Jerk (50/35 lbs) 8/6 Ring Dips Score = Total Rounds
Sarah Gallagher August 27, 2020 WOD, Time Trial, AMRAP Friday - 8/28/20 Sarah Gallagher August 27, 2020 WOD, Time Trial, AMRAP 7 Minute AMRAP: 21 Russian KB Swings (24/16 kg) 11 Burpees Time Trial 800m Run 7 Minute AMRAP: 21 Kettlebell Swings (24/16kg) 11 Burpees
Sarah Gallagher August 26, 2020 WOD, AMRAP Thursday - 8/27/20 Sarah Gallagher August 26, 2020 WOD, AMRAP Power Clean 5x2 (Same Weight) 10 Minute AMRAP: 6 Box Jumps (30/24") 4 Ring Dips 2 Power Cleans (185/125) Score = Total Rounds + Reps
Sarah Gallagher August 25, 2020 WOD, EMOM Wednesday - 8/26/20 Sarah Gallagher August 25, 2020 WOD, EMOM Strict Press 5x3 (Same Weight) EMOM - 12 MInutes Alternating between: 15 S2O (95/65 lbs) 20 Sit-ups40 Double Unders
Sarah Gallagher August 24, 2020 WOD, For Time Tuesday - 8/25/20 Sarah Gallagher August 24, 2020 WOD, For Time For Time: 400m Run 40 Alt. DB snatch (50/35 lbs) 400m Run 40 Wall ball (20/14 lbs) 400m Run 40 Toes to bar 400m Run 40 DB OH Lunge (50/35 lbs) (20 each arm)
Sarah Gallagher August 20, 2020 WOD, EMOM Friday - 8/21/20 Sarah Gallagher August 20, 2020 WOD, EMOM 10 Minute EMOM: 2 Hang Power Clean 1 Hang squat clean 1 Split Jerk Front Squat 3-3-3-3-3 (Increase weight)
Sarah Gallagher August 19, 2020 WOD, Tabata Thursday - 8/20/20 Sarah Gallagher August 19, 2020 WOD, Tabata “Tabata” 8 Rounds - 20" Work / 10" Rest at Each Station 1 Minute Rest after each Movement Row (Cal) Push-up Lunges Sit-ups Deadlift (95/65 lbs)
Sarah Gallagher August 18, 2020 WOD, AMRAP Wednesday - 8/19/20 Sarah Gallagher August 18, 2020 WOD, AMRAP Bench Press 5-5-5-5-5 4 Minute AMRAP: 1k Bike Max Pull-ups 2 Minute Rest4 Minute AMRAP: 1k Bike Max Wall-Ball (20/14 lbs)
