Sarah Gallagher November 21, 2018 WOD, Hero, AMRAP Thursday - 11/22/18 Sarah Gallagher November 21, 2018 WOD, Hero, AMRAP "The Chief" 5 Rounds - 3:00 minute AMRAP 3 Power Cleans (135/95 lbs) 6 Push-ups 9 Air Squats
Sarah Gallagher November 20, 2018 WOD, FGB Style Wednesday - 11/21/18 Sarah Gallagher November 20, 2018 WOD, FGB Style 6 Rounds: 1 Minute Max Reps Shoulder to Overhead (115/75 lbs) Burpee Box Jumps (24/ 20 in) Strict Pull-ups Rest
Sarah Gallagher November 19, 2018 Chipper, For Time, WOD Tuesday - 11/20/18 Sarah Gallagher November 19, 2018 Chipper, For Time, WOD For Time: 200 Double Unders 1,500m Row 100 Wall Ball (20/14 lbs) 50/35 Calorie Bike
Sarah Gallagher November 18, 2018 WOD, AMRAP Monday - 11/19/18 Sarah Gallagher November 18, 2018 WOD, AMRAP Back Squat 2-2-2-2-2 Increase weight between each set10 Minute AMRAP: 30' Overhead Walking Lunge (45/25 lbs) 10 Alternating Dumbbell Snatch (60/45) lbs 20 Sit-ups
Sarah Gallagher November 15, 2018 WOD, For Time Friday - 11/16/18 Sarah Gallagher November 15, 2018 WOD, For Time For Time: 21-15-9 Hang Power Snatch (75/55 lbs) Double Unders x2 (42-30-18) Rest 5 Minutes 9-15-21 Hang Power Snatch (75/55 lbs) Double Unders x2 (18-30-42)
Sarah Gallagher November 14, 2018 WOD, For Time Thursday - 11/15/18 Sarah Gallagher November 14, 2018 WOD, For Time 15 Rounds: For Time 1 Squat Clean (AHAP) 3 Strict Chest to Bar Pull-ups 5 Wall-Ball (25/14 lbs) (14 to 10' Target)
Sarah Gallagher November 13, 2018 Wednesday - 11/14/18 Sarah Gallagher November 13, 2018 Split-Jerk 1-1-1-1-1 Increase weight between each set 6 Rounds of 2:00 Minutes Complete the following each round: 30 second Hollow Hold 30 second Handstand Hold
Sarah Gallagher November 12, 2018 Tuesday - 11/13/18 Sarah Gallagher November 12, 2018 Back Squat 6x2 Same Weight 5 Minute AMRAP: 20 Jumping Air Squats 20 Jumping Lunges Max Calorie Row
Sarah Gallagher November 8, 2018 WOD, Tabata, Skill Work Friday - 11/9/18 Sarah Gallagher November 8, 2018 WOD, Tabata, Skill Work Skill Work Strict Handstands-If you have Strict Handstand Push-Ups complete 5x5 Strict Handstand Push-Ups”Tabata” - 8 Rounds 20 Seconds of work, 10 second rest Strict Handstand Push-ups Row (Calories) Dumbbell Thruster (35/20)
Sarah Gallagher November 7, 2018 Thursday - 11/8/18 Sarah Gallagher November 7, 2018 EMOM - 9 Minutes 1 High Hang Snatch Pull 1 Low Hang Power Snatch 1 Power Snatch + 2 Overhead Squats Regional Event 2 - 2018 2 Rounds: 10 Snatches (175/125 lbs) 12 Bar Facing Burpees Then 2 Rounds: 10 Snatches (115/ 75 lbs) 12 Bar Facing Burpees
