Sarah Gallagher December 7, 2021 WOD, AMRAP Wednesday - 12/8/21 Sarah Gallagher December 7, 2021 WOD, AMRAP Skill Work Kipping Pull-up 21 Minute AMRAP: 9 C2B Pull-ups 15 Wall-Ball (20/14 lbs) 21 Russian Swings (24/16 kg) Score = Total Rounds + Reps
Sarah Gallagher December 6, 2021 WOD, For Time Tuesday - 12/7/21 Sarah Gallagher December 6, 2021 WOD, For Time Weighted Strict Ring Dip 2-2-2-2 Increasing weight 10 Rounds - For Time: 10 Front Rack Lunge (75/55 lbs) 10 Ring Push-ups Cap = 20 Minute Cap
Sarah Gallagher December 5, 2021 WOD, For Time Monday - 12/6/21 Sarah Gallagher December 5, 2021 WOD, For Time Deadlift: 3-3-3-3-3 (Increasing weight) For Time: 10-9-8-7-6.... 1 Deadlift (185/125 lbs) 1-2-3-4-5......10 Bike (Cals) Score = Total Time
Sarah Gallagher December 1, 2021 WOD, Skill Work, For Time Thursday - 12/2/21 Sarah Gallagher December 1, 2021 WOD, Skill Work, For Time Skill Work: Toes to Bar - or - 5 Sets of 7 Strict T2B 5 Rounds - For Time: 500m Bike 10 Toes to Bar 10 Double Kettlebell Front Rack Lunge (16/12 kg) Score = Total Time
Sarah Gallagher November 30, 2021 WOD, Time Trial Wednesday - 12/1/21 Sarah Gallagher November 30, 2021 WOD, Time Trial Squat Clean: 2-2-2-2-2-2-2 Increasing Weight Time Trial: 50 Calorie Row Score = Total Time
Sarah Gallagher November 29, 2021 WOD, Not for Time Tuesday - 11/30/21 Sarah Gallagher November 29, 2021 WOD, Not for Time Bench Press 5x3 (Same Weight) Midline / Core Work 3 Rounds - NFT: 30” Ring Support hold 30” Low Plank hold 30” Handstand hold Score = No Score
Sarah Gallagher November 24, 2021 WOD, AMRAP Thursday - 11/25/21 Sarah Gallagher November 24, 2021 WOD, AMRAP “The Chief” 3 Minute AMRAP x 5: 1 Minute Rest 3 Power Cleans (135/95 lbs) 6 Push-ups 9 Air Squats Each AMRAP scored separately (5 Scores)
Sarah Gallagher November 23, 2021 WOD Wednesday - 11/24/21 Sarah Gallagher November 23, 2021 WOD 4 Rounds - 1 Minute Each Station: Min 1 - 40 Double Unders Min 2 - 25” Hollow Hold (every 5” = 1 rep) Min 3 - 10 DB Step up (50/35 lbs) (24/20”) Min 4 - 20 sit-ups Min 5 - 1 Minute Rest Score = Total reps
Sarah Gallagher November 22, 2021 WOD, AMRAP Tuesday - 11/23/21 Sarah Gallagher November 22, 2021 WOD, AMRAP Front Squat: 5-5-5-5-5 Increasing Weight 12 Minute AMRAP: 6 Strict Pull-up 12 Russian KB Swings (32/24 kg) Score = Total Rounds + Reps
Sarah Gallagher November 21, 2021 WOD, For Time Monday - 11/22/21 Sarah Gallagher November 21, 2021 WOD, For Time Push Press 5 x 3 Same Weight For Time: 1000m Bike 20 Lateral Bar Burpees 30 Strict Press (75/55 lbs) Score = Total Time
