Sarah Gallagher April 26, 2020 WOD, Strongtown General, AMRAP Monday - 4/27/20 Sarah Gallagher April 26, 2020 WOD, Strongtown General, AMRAP 20 Minute AMRAP: 15 Kettlebell Sumo Deadlift High-Pulls 20 Russian Twists 1 Minute Plank Hold (5” = 1 Rep) Score = Total Rounds & Reps Completed
Sarah Gallagher April 23, 2020 WOD, Strongtown General, For Time Friday - 4/24/20 Sarah Gallagher April 23, 2020 WOD, Strongtown General, For Time Filthy Home Fifty For Time: 50 Jumping Squats 50 Bent-over Rows (25 each arm) 50 Kettlebell swings 50 Lunges 50 Knees tucks 50 Push Press ( 25 each arm) 50 Supermans (2” hold) 50 Goblet Squats 50 Burpees 50 Toe Taps
Sarah Gallagher April 22, 2020 WOD, Strongtown General, For Time Thursday - 4/23/20 Sarah Gallagher April 22, 2020 WOD, Strongtown General, For Time 7 Rounds For Time: 10 DB Split Jerks (5 each arm) 20 Sit-ups 20 Lateral Hops over DBScore = Total Time
Sarah Gallagher April 21, 2020 WOD, Strongtown General, AMRAP, EMOM Wednesday - 4/22/20 Sarah Gallagher April 21, 2020 WOD, Strongtown General, AMRAP, EMOM 9 Minute EMOM: 3 Kettlebell Cleans 3 Kettlebell Squat Cleans Must be unbroken. Must complete both arms within the minute 12 Minute AMRAP: 9 Jumping Lunges 12 Kettlebell Front Rack squats ( 6 each arm) 3 Wall- Climbs
Sarah Gallagher April 19, 2020 WOD, Strongtown General, For Time Tuesday - 4/21/20 Sarah Gallagher April 19, 2020 WOD, Strongtown General, For Time Goblet Squat 5 x 20 Unbroken Set of 20 reps2 Rounds:30 Kettlebell Thruster (15 each arm)Run 600mScore = Total Time
Sarah Gallagher April 19, 2020 WOD, Strongtown General, FGB Style Monday - 4/20/20 Sarah Gallagher April 19, 2020 WOD, Strongtown General, FGB Style 5 Rounds - 1 Minute StationsFor Max Reps Alternating Dumbbell Snatch Hand Release Push-ups Wall Sit (Every 10” = 1 Rep)Score = Total Reps
Sarah Gallagher April 15, 2020 WOD, Strongtown General, Tabata Friday - 4/17/20 Sarah Gallagher April 15, 2020 WOD, Strongtown General, Tabata “Tabata” - Not Alternating 8 Rounds - 20" Work | 10" Rest Dumbbell Thruster (Right Arm) Hollow Rock Dumbbell Thruster (Left Arm) Hollow HoldScore = Total Reps (Each Movement)
Sarah Gallagher April 15, 2020 WOD, Strongtown General, FGB Style Thursday - 4/16/20 Sarah Gallagher April 15, 2020 WOD, Strongtown General, FGB Style 7 Rounds 1 Minute Stations for Max Reps Hand Release Push-ups Bicycle Sit-ups RestScore = Total Reps
Sarah Gallagher April 14, 2020 WOD, Strongtown General, For Time Wednesday - 4/15/20 Sarah Gallagher April 14, 2020 WOD, Strongtown General, For Time For Time: 70 Kettlebell Deadlifts 50 Lunges 60 Goblet Squats 40 V-ups 50 Kettlebell Clean (25 each arm) 30 Jumping Squats 40 Kettlebell Shoulder to Overhead (20 each arm) 20 Burpees
Sarah Gallagher April 12, 2020 WOD, Strongtown General, AMRAP Monday - 4/13/20 Sarah Gallagher April 12, 2020 WOD, Strongtown General, AMRAP 5 Minute AMRAP: 50 Kettlebell Sumo Deadlift High-Pull Max Air Squats 5 Minute AMRAP: 50 Kettlebell Sumo Deadlift High-Pull Max Lateral Hoops over KB 5 Minute AMRAP: 50 Kettlebell Sumo Deadlift High-Pull Max Handstand Hold (Every 10” = 1 Rep)
