Sarah Gallagher September 15, 2020 WOD, AMRAP Wednesday - 9/16/20 Sarah Gallagher September 15, 2020 WOD, AMRAP 20 Minute AMRAP: 35 Double Unders 10 Overhead Barbell Lunges (75/55 lbs) 10/7 Chest to Bar Pull-ups Score = Total Rounds + Reps Rx1= Pull-ups Rx3= 7/5 Bar MU
Sarah Gallagher September 14, 2020 WOD, FGB Style Tuesday - 9/15/20 Sarah Gallagher September 14, 2020 WOD, FGB Style Time Trials 500m Row x 3 Rest 2 Minutes after each rowScore = Each Time Trial (3 Scores)4 Rounds - 1 Minute Stations for Max Reps: Russian Kettlebell Swings (24/16 kg) Box Jump Overs (24/20") Rest
Sarah Gallagher September 10, 2020 WOD, For Time Friday - 9/11/20 Sarah Gallagher September 10, 2020 WOD, For Time For Time:2001m Run 11 Box Jumps (30/24") 11 Thrusters (135/95 lbs) 11 Chest-to-bar Pull-ups 11 Power Cleans (135/95 lbs) 11 Handstand Push-ups 11 Kettlebell Swings (32/24 kg) 11 Toes-to-bars 11 Deadlifts (135/95 lbs) 11 Push Jerks (135/95 lbs) 2001m Row
Sarah Gallagher September 9, 2020 WOD, For Time Thursday - 9/10/20 Sarah Gallagher September 9, 2020 WOD, For Time Front Rack Lunge 4-4-4-4-4 Increasing weight21-15-9 For Time: Front Rack Lunge (75/55 lbs) Burpees
Sarah Gallagher September 8, 2020 WOD, Ladder Wednesday - 9/9/20 Sarah Gallagher September 8, 2020 WOD, Ladder Squat Snatch 3-3-2-2-1-1-1-1 10 Minute Ladder: +1 Hang Squat Snatch (95/65 lbs) +5 Double Unders Score = Total Reps
Sarah Gallagher September 7, 2020 WOD Tuesday - 9/8/20 Sarah Gallagher September 7, 2020 WOD 4 Rounds: 5 Minutes 21/15 Cal Row 10 Handstand Push-ups 20 Sit-ups Max Turkish Get-up (40/25 lbs)Score = Total Reps of TGU
Sarah Gallagher September 3, 2020 WOD, For Time Thursday - 9/3/20 Sarah Gallagher September 3, 2020 WOD, For Time Press Complex 5 Sets - Increasing 3 Strict Press 3 Push Press 3 Jerks 4 Rounds - 1 Minute Stations (20” Rest) Push Press (75/55 lbs) Wall Ball (20/14 lbs) Sit-ups
Sarah Gallagher September 1, 2020 WOD, For Time Wednesday - 9/2/20 Sarah Gallagher September 1, 2020 WOD, For Time 5 Rounds - For Time 500m Row 20 KB Snatch (24/16 kg) 15 Burpees Over Rower Score = Total TimeRx1= 16/12 kg Rx3= 32/24 kg
Sarah Gallagher August 31, 2020 WOD, For Time Tuesday - 9/1/20 Sarah Gallagher August 31, 2020 WOD, For Time Tempo Front Squats 3-3-3-3-3 (Increase weight) 15-12-9-6-3 Buy-in: 600m Run Box Jump Overs (24/20) Thrusters (95/65 lbs)Score = Total Time
Sarah Gallagher August 30, 2020 WOD, AMRAP Monday - 8/31/20 Sarah Gallagher August 30, 2020 WOD, AMRAP 22 Minute AMRAP Buy-in: 100 Squats 14 DB Step-ups (24/20”) (50/35 lbs) 12 Dumbbell Hang Clean and Jerk (50/35 lbs) 8/6 Ring Dips Score = Total Rounds
