Sarah Gallagher April 5, 2021 Tuesday - 4/6/21 Sarah Gallagher April 5, 2021 “Nicole” 20 Minute AMRAP: 400m Run Max Pull-ups Score = Total Reps
Sarah Gallagher April 4, 2021 WOD, EMOM, Time Trial Monday - 4/5/21 Sarah Gallagher April 4, 2021 WOD, EMOM, Time Trial EMOM - 12 Minutes 1 Squat Clean 1 Hang Squat Clean1 Split JerkScore = weight usedTime Trial: 50 Cal BikeScore = Total Time
Sarah Gallagher April 1, 2021 WOD, For Time Friday - 4/2/21 Sarah Gallagher April 1, 2021 WOD, For Time Back Squat 5x2 (Same Weight) 4 Rounds: 1 Minute Max Reps Russian Kettlebell Swings (32/24 kg) Lunge Score = Total Reps
Sarah Gallagher March 31, 2021 WOD, AMRAP Thursday - 4/1/21 Sarah Gallagher March 31, 2021 WOD, AMRAP Strict Press 3-3-3-3-3 (increase weight) 15 Minute AMRAP: 7 Handstand push-ups 35 Double Unders 15/12 Cal Bike Score = Total Rounds + Reps
Sarah Gallagher March 30, 2021 WOD, For Time Wednesday - 3/31/21 Sarah Gallagher March 30, 2021 WOD, For Time 5 Rounds - For Time: 10 Front Squats (115/75 lbs) 10 Pull-ups 400m Run 1 Minute rest Score = Total Time (Including rest)
Sarah Gallagher March 29, 2021 WOD, Time Trial Tuesday - 3/30/31 Sarah Gallagher March 29, 2021 WOD, Time Trial Time Trials: Row 250m x 5 Score = Time (5 scores) “Bottoms Up” For Time: 100 Air Squats 100 Sit-ups Score = Total Time
Sarah Gallagher March 28, 2021 WOD, For Time Monday - 3/29/21 Sarah Gallagher March 28, 2021 WOD, For Time Sumo Deadlift 3-3-3-3-3 (Increase weight) 21-15-9 For Time: Sumo Deadlift High Pull (75/55 lbs) Burpees Score = Total Time (Cap = 8 Minutes)
Sarah Gallagher March 25, 2021 WOD, For Time Friday - 3/26/21 Sarah Gallagher March 25, 2021 WOD, For Time 5 Rounds - For Time: 1000m Bike 10 Single DB Step-up (50/35 lbs) (24/20") 20” L-Sit HoldScore = Total TimeRx1= 40/25 lbs Rx3= 60/40 lbs
Sarah Gallagher March 24, 2021 WOD, AMRAP, EMOM Thursday - 3/25/21 Sarah Gallagher March 24, 2021 WOD, AMRAP, EMOM EMOM - 10 Minutes 3 Power Cleans 10 Minute AMRAP: 100m Run 4 Power Cleans (165/115 lbs) 35 Double Unders Score = Total Rounds + Reps
Sarah Gallagher March 23, 2021 WOD, Tabata Wednesday - 3/24/21 Sarah Gallagher March 23, 2021 WOD, Tabata Back Rack Reverse Lunge 4-4-4-4-4 (Increase weight) Tabata - Total Reps 8 Rounds of 20” Work / 10” Rest at each Station Wall-Ball (20/14 lbs) Ring Dip Sit-ups 1 Minute Rest between Stations
