Sarah Gallagher July 1, 2021 WOD, AMRAP Friday - 7/2/21 Sarah Gallagher July 1, 2021 WOD, AMRAP Strict weighted Ring Dips 5x3 (Same Weight) 4 Minute AMRAP x 3 4 Minute AMRAP: 400m Run Max Kettlebell Swings (24/16kg) 4 Minute AMRAP: 400m Run Max Ring Dips 4 Minute AMRAP: 400m Run Max Russian Kettlebell Swing (24/16kg)
Sarah Gallagher April 11, 2021 WOD, AMRAP Monday - 4/12/21 Sarah Gallagher April 11, 2021 WOD, AMRAP 20 Minute AMRAP: 20 Single Arm Dumbbell Lunges (50/35 lbs) 30 Double Unders 20 Single Leg V-ups 10/7 Ring Dips 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
Sarah Gallagher February 22, 2021 WOD, AMRAP Tuesday - 2/23/21 Sarah Gallagher February 22, 2021 WOD, AMRAP Deficit Dumbbell Suitcase Reverse Lunge 5x10 (Same Weight) 5 Lunges per Leg 12 Minute AMRAP: 6/4 Ring Dips 8 DB Burpee Deadlift (50/35 lbs) 12 Alt. Pistol Squats
Sarah Gallagher February 1, 2021 WOD, AMRAP Tuesday - 2/2/21 Sarah Gallagher February 1, 2021 WOD, AMRAP Bench Press 5x3 (Same Weight) 8 Minute AMRAP: 12/9 Cal Bike 8/6 Ring Dips Score = Total Rounds + Reps
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
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
Sarah Gallagher September 24, 2020 WOD, For Time Friday - 9/25/20 Sarah Gallagher September 24, 2020 WOD, For Time Weighted Ring Dips 5x3 (Same Weight) 4 Rounds - For Time: 40 Double Unders 20 Kettlebell Swings (24/16 kg) 10/7 Ring Dips Score = Total Time
Sarah Gallagher August 26, 2020 WOD, AMRAP Thursday - 8/27/20 Sarah Gallagher August 26, 2020 WOD, AMRAP Power Clean 5x2 (Same Weight) 10 Minute AMRAP: 6 Box Jumps (30/24") 4 Ring Dips 2 Power Cleans (185/125) Score = Total Rounds + Reps
Sarah Gallagher July 30, 2020 WOD, AMRAP Friday - 7/31/20 Sarah Gallagher July 30, 2020 WOD, AMRAP Weighted Ring Dips (Strict) 5x3 (Same Weight) 4 Minute AMRAP 400m Run Max Kettlebell Swings (24/16 kg) 4 Minute AMRAP400m RunMax Ring Dips (24/16 kg) 4 Minute AMRAP400m RunMax Russian Kettlebell Swings
