Sarah Gallagher November 19, 2020 WOD, Ladder Friday - 11/20/20 Sarah Gallagher November 19, 2020 WOD, Ladder Press Complex - 5 Sets (Same Weight) 1 Press 2 Push Press 3 Push Jerks 12 Minute Ascending Ladder: +2 Barbell Lunges (75/55 lbs) +2 Shoulder to Overhead (75/55 lbs) Score = Total Reps
Sarah Gallagher November 18, 2020 WOD, For Time Thursday - 11/19/20 Sarah Gallagher November 18, 2020 WOD, For Time Skill Work: Toes to Bar For Time: 21-15-9-15-21 Power Snatch (95/65 lbs) Toes to Bar Score = Total Time
Sarah Gallagher November 17, 2020 WOD, FGB Style Wednesday - 11/18/20 Sarah Gallagher November 17, 2020 WOD, FGB Style Front Squat 5 x 3 Same Weight3 Rounds - 1 Minute Stations: Russian Kettlebell Swings (32/24 kg) Air Squats Double Unders Rest
Sarah Gallagher November 16, 2020 WOD, AMRAP Tuesday 11/17/20 Sarah Gallagher November 16, 2020 WOD, AMRAP 20 Minute AMRAP: 10 Dumbbell Push Press (50/35 lbs) (2 DB's) 15 Box Jumps (24/20") 20 Sit-upScore = Total Rounds & RepsRx1 = 40/25 lbsRx3 = 60/40 lbs
Sarah Gallagher November 15, 2020 WOD, For Time Monday - 11/16/20 Sarah Gallagher November 15, 2020 WOD, For Time Hang Power Clean 2-2-2-2-2 For Time: 50 Deadlifts (95/65 lbs) 35 Hang Power Cleans (95/65 lbs) 20 Bar Facing Burpees 35 Hang Power Cleans (95/65 lbs) 50 Deadlifts (95/65 lbs) Score = Total Time
Sarah Gallagher November 12, 2020 WOD, For Time Friday - 11/13/20 Sarah Gallagher November 12, 2020 WOD, For Time Bench Press 10-10-10-10 For Time: 100 Russian swings (24/16 kg) 1 Min Handstand Hold 100 Sit-ups Score = Total Time
Sarah Gallagher November 11, 2020 WOD, Not for Time Thursday - 11/12/20 Sarah Gallagher November 11, 2020 WOD, Not for Time 4 Rounds - Not For Time: 10 Turkish Get-Ups (5 each arm) 30” L-Sit 20 V-ups 30 Grasshoppers Score = Complete movement to standards
Sarah Gallagher November 10, 2020 WOD, For Time Wednesday - 11/11/20 Sarah Gallagher November 10, 2020 WOD, For Time “Hammer” 5 Rounds - Each for Time 5 Power Cleans 10 Front Squats 5 Jerks 20 Pull-ups Rest 90" after Each Round
Sarah Gallagher November 9, 2020 WOD, AMRAP Tuesday - 11/10/20 Sarah Gallagher November 9, 2020 WOD, AMRAP Front Rack Reverse Lunge 6-6-6-6-6 (3 per leg) 10 Minute AMRAP: 12 Alt. Dumbbell Snatch (50/35 lbs) 12 Alt. Pistol Squats Score = Total Rounds + Reps
Sarah Gallagher November 8, 2020 WOD, For Time Monday - 11/9/20 Sarah Gallagher November 8, 2020 WOD, For Time 10-9-8-7-6-5-4-3-2-1 For Time: Wall-Ball (20/14 lbs) Ring Dips Box Jump Overs (24/20") Score = Total Time
