Sarah Gallagher July 14, 2021 WOD, AMRAP Thursday - 7/15/21 Sarah Gallagher July 14, 2021 WOD, AMRAP "Sledge Hammer" (establish a 1 RM Power Clean) Power Clean 1-1-1-1-1-1-1 (increase weight) "Tight Rope" 3 Minute AMRAP: Double Unders
Sarah Gallagher July 13, 2021 WOD, For Time Wednesday - 7/14/21 Sarah Gallagher July 13, 2021 WOD, For Time For Time: 800m Run 40 Med-Ball Step-Overs (25/20 lbs) (24/20 in) 600m Run 30 Wall Ball (25/20 lbs) 400m Run 20 Burpees 200m Med Ball Run (25/20 lbs)
Sarah Gallagher July 12, 2021 WOD, AMRAP Tuesday - 7/13/21 Sarah Gallagher July 12, 2021 WOD, AMRAP Strict / Weighted Pull-ups: 3-3-3-3 20 Minute AMRAP: 5 Strict Pull-up 10 DB Hang Clean and Jerk (50/35 lbs) 15/12 Cal Bike Score = Total Rounds + Reps
Sarah Gallagher July 11, 2021 Monday - 7/12/21 Sarah Gallagher July 11, 2021 Strongtown Decathlon “Shallow End”' For Time: 100 Air Squats 100 Sit-ups Back Squat 5x2 (Same Weight)
Sarah Gallagher July 8, 2021 WOD, For Time Friday - 7/9/21 Sarah Gallagher July 8, 2021 WOD, For Time “Fight Club” For Time: 100 Cal Bike Deadlifts 5-5-5-3-3-3 Increasing Weight
Sarah Gallagher July 7, 2021 WOD, For Time Thursday - 7/8/21 Sarah Gallagher July 7, 2021 WOD, For Time For Time: 1 Mile Run 30 Burpee Pull-ups 40 Thrusters (95/65 lbs) Score = Total Time (25 Minute Cap) Rx1= 75/55 lbs Rx3= 115/75 lbs
Sarah Gallagher July 6, 2021 WOD, AMRAP Wednesday - 7/7/21 Sarah Gallagher July 6, 2021 WOD, AMRAP Bench Press 3-3-3-3-3 Increasing weight 10 Minute AMRAP: 10 Dumbbell Suitcase Lunges (50/35 lbs) 15 Sit-ups 10/7 Ring Dips Score = Total Rounds + Reps
Sarah Gallagher July 5, 2021 Time Trial, For Time Tuesday - 7/6/21 Sarah Gallagher July 5, 2021 Time Trial, For Time Time Trials: Row 250m x 5 For Time 21-15-9-6-3: Box Jumps (24/20") Power Snatch (75/55 lbs) Score = Total Time
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 June 30, 2021 WOD, For Time Thursday - 7/1/21 Sarah Gallagher June 30, 2021 WOD, For Time Split Jerk 2-2-2-1-1-1 (Increase weight) 15-12-9: Push-Press (95/65 lbs) Toes to Bar Bike (Cal) Score = Total Time
