Sarah Gallagher July 22, 2018 WOD, For Time Monday - 7/23/18 Sarah Gallagher July 22, 2018 WOD, For Time Overhead Squat 1-1-1-1-1-1-1 21-15-9: For Time (10 min cap) Overhead Squats (95/65) Row (cal)
Dan Gallagher July 19, 2018 WOD, Chipper, For Time Friday - 7/20/18 Dan Gallagher July 19, 2018 WOD, Chipper, For Time For Time: 1,000m Run 40 Front Squats (135/95 lbs) 30 Toes to Bar 20 Push-Jerk (135/95 lbs) 10 Bar Muscle-upsRx1= 115/75 lbs & Chest to Bar Pull-UpsRx3= 155/155 lbs
Dan Gallagher July 18, 2018 Tabata, WOD Thursday - 7/19/18 Dan Gallagher July 18, 2018 Tabata, WOD Bench Press 10-10-5-5-3-3 Increase weight between each setTabata - 8 rounds of 20" & 10" Rest at Each Movement (16 rounds total) Low Plank Hold (every 2 seconds is 1 rep) Abmat Sit-ups Alternate between movements
Dan Gallagher July 17, 2018 EMOM, WOD, AHAP Wednesday - 7/18/18 Dan Gallagher July 17, 2018 EMOM, WOD, AHAP 30 minute EMOM: 2 Handstand Push-ups 1 Hang Power Cleans (AHAP)Rx1= 1 Handstand Push-upRx3= Strict Handstand Push-upScore 1 = Weight UsedScore 2 = Rounds Completed (30 Max)
Dan Gallagher July 16, 2018 For Time, WOD Tuesday - 7/17/18 Dan Gallagher July 16, 2018 For Time, WOD Back Squat 10-10-5-5-3-33 Rounds - For Time 15/10 Calorie Bike 50 Double Unders 10 Wall Ball (20/16 lbs - 10' Target)
Dan Gallagher July 15, 2018 WOD, AMRAP, Distance Trial Monday - 7/14/18 Dan Gallagher July 15, 2018 WOD, AMRAP, Distance Trial Row 4 x 500m 2 Minutes Rest between Intervals Each Row Scored Individually12 minute AMRAP: 6 Power Snatch (95/65 lbs) 12 Burpees 6 Box Jumps (30/24")
Sarah Gallagher July 12, 2018 WOD, For Time Friday - 7/13/18 Sarah Gallagher July 12, 2018 WOD, For Time Deadlift 3-3-3-3-35 Rounds - For Time: 5 Deadlifts (275/185 lbs) 10 Wall Ball (20/14 lbs) 2 rope climbs
Sarah Gallagher July 11, 2018 WOD, For Time Thursday - 7/12/18 Sarah Gallagher July 11, 2018 WOD, For Time "Daniel" For Time: 50 Pull-ups 400m Run 21 Thrusters (95/65) 800m Run 21 Thruster (95/65) 400m Run 50 Pull-ups
Sarah Gallagher July 10, 2018 WOD, AMRAP Wednesday - 7/11/18 Sarah Gallagher July 10, 2018 WOD, AMRAP Snatch 2-2-2-2-2-2 (Increase weight each set) 5 minute AMRAP: Max Double Unders Every time you trip-up, stop complete 5 Jumping Air Squats before starting again
Sarah Gallagher July 9, 2018 WOD, For Time, AMRAP Tuesday - 7/10/18 Sarah Gallagher July 9, 2018 WOD, For Time, AMRAP For time: 3x400m Run 15 minute AMRAP: 30' Dumbbell Suitcase Walking Lunge (50/35lbs) 15 Burpees 30' Sled push (115/80 lbs) 200m Run
