Sarah Gallagher February 7, 2021 WOD, AMRAP Monday - 2/8/21 Sarah Gallagher February 7, 2021 WOD, AMRAP Deadlift 5-5-5-5-5 10 Minute AMRAP: 10 Double KB DL (24/16 kg) 10 Box Jumps (24/20”) 10 Toes to bar Score = Total Rounds + Reps
Sarah Gallagher February 4, 2021 WOD, For Time Friday - 2/6/21 Sarah Gallagher February 4, 2021 WOD, For Time Weighted Strict Pull-ups 5x2 (Same Weight) For time: 100 Double Unders 10/7 Bar Muscle-ups 50 Wall Balls, 20/14 lbs 10/7 Bar Muscle-ups 100 Double Unders
Sarah Gallagher February 2, 2021 WOD, Tabata Wednesday - 2/3/21 Sarah Gallagher February 2, 2021 WOD, Tabata Back Rack Reverse Lunge 6-6-6-6-6 “Tabata” - Alt. Movements Russian KBS (32/24 kg) Box Jumps (24/20 in) Sit-ups Score = Total Reps
Sarah Gallagher February 1, 2021 WOD, AMRAP Tuesday - 2/2/21 Sarah Gallagher February 1, 2021 WOD, AMRAP Bench Press 5x3 (Same Weight) 8 Minute AMRAP: 12/9 Cal Bike 8/6 Ring Dips Score = Total Rounds + Reps
Sarah Gallagher January 31, 2021 WOD, For Time Monday - 2/1/21 Sarah Gallagher January 31, 2021 WOD, For Time 5 Rounds - For Time: 10 Overhead Squat (135/95 lbs) 15 Burpees 15 Toes to BarScore = Total TimeRx1= 115/75 lbs Rx3= 155/105 lbs
Sarah Gallagher January 27, 2021 WOD, AMRAP Thursday - 1/28/21 Sarah Gallagher January 27, 2021 WOD, AMRAP Strict Press 5x3 (Same Weight) 10 Minute AMRAP: 10 Single Arm DB Thruster (50/35 lbs) 20” L-Sit (every 5” = 1 Rep) Score = Total Rounds + Reps
Sarah Gallagher January 26, 2021 WOD, For Time Wednesday - 1/27/21 Sarah Gallagher January 26, 2021 WOD, For Time 5 Rounds For Time: 1000m Bike 10 Deadlifts (185/125 lbs) 50 Double Under 2 Minute Rest Score = Total time including rest
Sarah Gallagher January 25, 2021 WOD, For Time Tuesday - 1/26/21 Sarah Gallagher January 25, 2021 WOD, For Time For time: 70 Burpees 60 Sit-ups 50 Med-Ball Cleans (20/14 lbs) 40 Pull-ups 30 Handstand Push-Ups Cap = 25 MInutes
Sarah Gallagher January 24, 2021 WOD, FGB Style Monday - 1/25/21 Sarah Gallagher January 24, 2021 WOD, FGB Style Pausing Front Squats: 3-3-3-3-3 3" Pause at the Bottom 3 Rounds - 1 Minute Stations: Kettlebell Swings (24/16 kg) Row (Cal) Lunge 30” Rest after each movement
Sarah Gallagher January 21, 2021 WOD, EMOM Friday - 1/22/21 Sarah Gallagher January 21, 2021 WOD, EMOM Snatch Complex Work up to a Max 5 Sets: 1 Snatch Pull 1 Power Snatch 1 Squat Snatch (Increase weight) EMOM - 10 Minutes 5 Bar Facing Burpees 1 Snatch (AHAP)
