Sarah Gallagher August 28, 2019 WOD, AMRAP Thursday - 8/29/19 Sarah Gallagher August 28, 2019 WOD, AMRAP “30 Rock” 20 Minute AMRAP: 30 Hang Power Cleans (95/65 lbs) 30 Push Press (95/65 lbs) 30/21 Calorie Bike 30 Toes to Bar
Sarah Gallagher August 27, 2019 WOD, Time Trial Wednesday - 8/28/19 Sarah Gallagher August 27, 2019 WOD, Time Trial Row 500m x 3 Back Squat 1-1-1-1-1 After each squat perform a 100FT sled Push (115/80 lbs)
Sarah Gallagher August 26, 2019 WOD, For Time Tuesday - 8/27/2019 Sarah Gallagher August 26, 2019 WOD, For Time 8 Rounds For Time: 200m Sprint 8 Handstand Push-ups Rest 2 Minutes
Sarah Gallagher August 25, 2019 WOD, AMRAP Monday - 8/23/19 Sarah Gallagher August 25, 2019 WOD, AMRAP Deadlift 5-5-5-5-5 Increase weight between sets 10 Minute AMRAP: 30 Box Jumps (30/24") 30 Deadlifts (155/105 lbs) 30 Wall-Ball (20/14 lbs) 30 Hand Release Push-ups
Sarah Gallagher August 22, 2019 WOD, Tabata Friday - 8/23/19 Sarah Gallagher August 22, 2019 WOD, Tabata Bench Press 5 x 4 Same Weight Tabata 8 Rounds - 20” Work & 10” Rest at Each Station Ring Push-ups Wall Ball (20/14 lbs)
Sarah Gallagher August 21, 2019 WOD, FGB Style Thursday - 8/22/19 Sarah Gallagher August 21, 2019 WOD, FGB Style Farmer Carry 100’ Distance Max Weight 3 Rounds - Max Reps at Each Station in 1 Minute Kettlebell Swings (24/16 kg) Kettlebell Step-ups (24/16 kg) Bike (Cal) 30” Rest after Each Station
Sarah Gallagher August 20, 2019 WOD, AMRAP Wednesday - 8/21/19 Sarah Gallagher August 20, 2019 WOD, AMRAP 10 Minute AMRAP 10 DB Hang Clean & Jerk 20’ DB Waiter Lunge 5 Chest to Bar Pull-ups 20’ DB Waiter LungeSplit Jerk 1-1-1-1-1 Increase weight
Sarah Gallagher August 19, 2019 WOD, AMRAP Tuesday - 8/20/19 Sarah Gallagher August 19, 2019 WOD, AMRAP Front Squat 5 x 2 Same Weight 10 Minute AMRAP: 50/35 Cal Row (Buy-in) 5 Hang Squat Cleans 10 Lateral Bar Burpees
Sarah Gallagher August 18, 2019 WOD, For Time Monday - 8/19/19 Sarah Gallagher August 18, 2019 WOD, For Time “Run Annie Run”50-40-30-20-10 Double Unders Sit-ups 400m RunScore = Total Time
Sarah Gallagher August 15, 2019 WOD, AMRAP Friday - 8/16/19 Sarah Gallagher August 15, 2019 WOD, AMRAP 3 Minute AMRAP: 200m Run 18 Toes to Bar Max Overhead Squats (75/55 lbs) 3 Min AMRAP: 200m Run 15 Toes to Bar Max Overhead Squats (95/65 lbs) 3 Minute AMRAP: 200m Run 12 Toes to Bar Max Overhead Squats (115/75 lbs) 3 Minute AMRAP: 200m Run 9 Toes to Bar Max Overhead Squats (135/95 lbs)
