Sarah Gallagher December 16, 2020 WOD, For Time Thursday - 12/17/20 Sarah Gallagher December 16, 2020 WOD, For Time Split Jerks 5-5-3-3-3-1-1-1-1 (Increase Weight) 21-15-9 For Time: Thruster (75/55 lbs) Push-ups 7 Minute Cap
Sarah Gallagher December 15, 2020 WOD, AMRAP Wednesday - 12/16/20 Sarah Gallagher December 15, 2020 WOD, AMRAP "Sledge Hammer" (establish a 1 RM Power Clean) Power Clean 1-1-1-1-1-1-1 "Tight Rope" 3 Minute AMRAP: Double Unders 1 Minute Rest 3 Minute AMRAP:Burpees
Sarah Gallagher December 14, 2020 WOD, AMRAP Tuesday - 12/15/20 Sarah Gallagher December 14, 2020 WOD, AMRAP 21 Minute AMRAP: 9 Handstand Push-ups 15 DB Box Step Overs (50/35 lbs Each Hand) (20/16") 250m RowScore = Total TimeRx1= 7 HSPU to 1 abmate Rx3= Strict
Sarah Gallagher December 13, 2020 WOD, For Time Monday - 12/14/20 Sarah Gallagher December 13, 2020 WOD, For Time Strongtown Decathlon “Shallow End” 100 Air Squats 100 Sit-ups Front Squats 5x2 (Same Weight)
Sarah Gallagher December 10, 2020 WOD, AMRAP Friday - 12/11/20 Sarah Gallagher December 10, 2020 WOD, AMRAP Front Rack Reverse Lunge 6-6-6-6-6 (3 each leg) (Increasing weight) 10 Minute AMRAP: 12 Alternating Pistol Squats 10 Deficit Push-ups (45/25 lbs plates) 12 Box Jumps (24/20) Score = Total Rounds + Reps
Sarah Gallagher December 9, 2020 WOD, EMOM Thursday - 12/10/20 Sarah Gallagher December 9, 2020 WOD, EMOM 20 Minute EMOM:1 Squat SnatchScore = Weight Used Rounds completed in notes
Sarah Gallagher December 8, 2020 WOD, For Time Wednesday - 12/9/20 Sarah Gallagher December 8, 2020 WOD, For Time For time: 40 Overhead Lunges (50/35 lbs) (20 each arm) 30 Toes to Bar 50 Sit-ups 30 Burpees over Dumbbell 50 Sit-ups 30 Chest to Bar Pull-ups 40 Overhead Lunges (50/35 lbs) (20 each arm)
Sarah Gallagher December 7, 2020 WOD, For Time Tuesday - 12/8/20 Sarah Gallagher December 7, 2020 WOD, For Time Back Squat 5x3 (Same Weight) 3 Rounds - For Time: 25 Wall-Ball (20/14 lbs) 75 Double Unders Score = Total Time (10 Minute Cap)
Sarah Gallagher December 6, 2020 WOD, AMRAP Monday - 12/7/20 Sarah Gallagher December 6, 2020 WOD, AMRAP 7 Rounds - 2 Minute AMRAP: 20/15 Cal Row Max Hang Clean & Jerk (95/65 lbs) 1:30 Rest after each roundScore = Total RepsRx1= 75/55 lbs Rx3= 115/75 lbs
Sarah Gallagher December 3, 2020 WOD, Ladder Friday - 12/4/20 Sarah Gallagher December 3, 2020 WOD, Ladder Bench Press: 3-3-3-3-3 9 Minute Ascending Ladder: +2 Ring Dips +2 Alt. Dumbbell Snatch (50/35 lbs) Score = Total Reps
