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Blogs & Workouts

Sarah Gallagher
August 2, 2021
WOD, Tabata

Tuesday - 8/3/21

Sarah Gallagher
August 2, 2021
WOD, Tabata
Tuesday - 8/3/21

“Tabata” - Total Reps
Toes to Bar
Dumbbell Box Step Overs (24/20") (50/35 lbs)
Sit-up
Bike (Calories)

1 Minute Rest after each station

Tagged: Toes to Bar, Dumbbell Box Step-Overs, Sit-ups, Bike (Calories)

Comment
Sarah Gallagher
August 1, 2021
WOD, For Time

Monday - 8/2/21

Sarah Gallagher
August 1, 2021
WOD, For Time
Monday - 8/2/21

Snatch Complex
5 Increasing Sets

1 Hang Squat Snatch
2 Overhead Squats

3 Rounds - Each For Time:
7 Handstand Push-ups
7 Hang Squat Snatch (95/65 lbs)
New round starts every 3 minutes

Tagged: Hang Squat Snatch, Overhead Squat, Handstand Push-up

Comment
Sarah Gallagher
July 29, 2021
WOD, Time Trial, For Time

Friday - 7/30/21

Sarah Gallagher
July 29, 2021
WOD, Time Trial, For Time
Friday - 7/30/21

Running Time Trials:
3 x 600m
3 Minutes Rest

3 Rounds - For Time:
1 Round of “DT” (155/105 lbs)
200m Run

Tagged: Run, Deadlift, Hang Power Clean, Push Jerk

Comment
Sarah Gallagher
July 28, 2021
WOD, FGB Style

Thursday - 7/29/21

Sarah Gallagher
July 28, 2021
WOD, FGB Style
Thursday - 7/29/21

5 Rounds - 1 Minute Stations:
30" Rest after Each Station

Wall-Ball (20/14 lbs)
Row
Ring Dips

Score = Total Reps

Tagged: Wall Ball, Row, Ring Dips

Comment
Sarah Gallagher
July 27, 2021
WOD, For Time

Wednesday - 7/28/21

Sarah Gallagher
July 27, 2021
WOD, For Time
Wednesday - 7/28/21

“Bottoms Up”
10 RM Back Squat

10-10-10-10 (increase weight)

“Plank Walk”
21-15-9:

Alt. Dumbbelll Snatch (50/35 lbs)
Toes to Bar

Tagged: Back Squat, Alt DB Snatch, Toes to Bar

Comment
Sarah Gallagher
July 26, 2021
WOD, For Time

Tuesday - 7/27/21

Sarah Gallagher
July 26, 2021
WOD, For Time
Tuesday - 7/27/21

For Time:
100 Lunges
800m Run
50 Hang Power Cleans (115/75 lbs)
800m Run
50 Box Jumps (24/20")
800m Run

Tagged: Lunges, Run, Hang Power Clean, Box Jumps

Comment
Sarah Gallagher
July 25, 2021
WOD, EMOM

Monday - 7/26/21

Sarah Gallagher
July 25, 2021
WOD, EMOM
Monday - 7/26/21

"Panic Room"
EMOM x 10

7 Kettelbell Swings (24/16 kg)
Max Burpees

Bench Press
5-5-5-5-5
Increasing Weight

Tagged: Kettlebell Swings, Burpee

Comment
Sarah Gallagher
July 22, 2021
WOD, For Time

Friday - 7/23/21

Sarah Gallagher
July 22, 2021
WOD, For Time
Friday - 7/23/21

Snatch Complex
5 Increasing Sets:

1 Snatch Pull
1 Hang Power Snatch
1 Power Snatch

“Isabell”
For Time:

30 Snatch (135/95 lbs)

Tagged: Snatch Pull, Hang Power Snatch, Power Snatch

Comment
Sarah Gallagher
July 21, 2021
WOD, Ladder

Thursday - 7/22/21

Sarah Gallagher
July 21, 2021
WOD, Ladder
Thursday - 7/22/21

Pausing Back Squat
3-3-3-3-3
3” Pause at Bottom
Increasing Weight

10 Min Ladder:
8 (+2) Wall Ball (20/14 lbs)
8 (+2) Sit-ups

Tagged: Pausing Back Squat, Wall Ball, Sit-ups

Comment
Sarah Gallagher
July 20, 2021
WOD, For Time

Wednesday - 7/21/21

Sarah Gallagher
July 20, 2021
WOD, For Time
Wednesday - 7/21/21

5 Rounds For Time:
400m Run
10 Box Jump Overs (24/20")
10 BW Deadlifts
10 Handstand Push-ups

Score = Total Time

Tagged: Run, Box Jump Overs, Bodyweight Deadlift, Handstand Push-up

Comment
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