Sarah Gallagher September 20, 2020 WOD, For Time Monday - 9/21/20 Sarah Gallagher September 20, 2020 WOD, For Time Overhead squats 5x3 (Same Weight) 21-15-9: Overhead Squat 10/7 Strict Pull-ups after each round, end on pull-ups Score = Total Time
Sarah Gallagher September 17, 2020 WOD, For Time Friday - 9/18/20 Sarah Gallagher September 17, 2020 WOD, For Time “OIL CHANGE” For Time: 1 Mile Run 50 Dumbbell Snatch (50/35 lbs) 75/50 Calorie Row 50 Burpees Score = Total Time
Sarah Gallagher September 16, 2020 WOD, For Time Thursday - 9/17/20 Sarah Gallagher September 16, 2020 WOD, For Time Front Squat 5x2 (Same Weight) 3 Rounds - For Time: 20 Wall-Ball (20/14 lbs) 20 V-ups Score = Total Time
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
