Sarah Gallagher October 17, 2021 WOD, For Time Monday - 10/18/21 Sarah Gallagher October 17, 2021 WOD, For Time 3 Rounds - For Time: 800m Run 50 Russian Kettlebell Swings (24/16 kg) 30 Burpees Score = Total Time Rx1= 16/12 kg Rx3= 32/24 kg
Sarah Gallagher October 14, 2021 WOD, Ladder Friday - 10/15/21 Sarah Gallagher October 14, 2021 WOD, Ladder Overhead Squat 5-5-5-5-5 (Increase weight) 10 Minute Ascending Ladder As Many Reps as Possible: + 1 Hang Squat Snatch (95/65 lbs) + 5 Double UndersScore = Total Reps (retest from 9/9/20)
Sarah Gallagher October 12, 2021 WOD, For Time Wednesday - 10/13/21 Sarah Gallagher October 12, 2021 WOD, For Time For Time: 21/18 Cal Bike 60 Sit-ups 30 Box Jumps (24/20") 21/18 Cal Bike 30 Toes to bar 30 DB Step-ups (24/20") (50/35 lbs - Single DB) 21/18 Cal Bike 60 Sit-up 30 Box Jumps (24/20")
Sarah Gallagher October 11, 2021 WOD, EMOM Tuesday - 10/12/21 Sarah Gallagher October 11, 2021 WOD, EMOM EMOM - 20 Minutes1 Squat Clean & JerkAHAP (As Heavy as Possible) Score = Weight Used
Sarah Gallagher October 10, 2021 WOD, For Time Monday - 10/11/21 Sarah Gallagher October 10, 2021 WOD, For Time Bench Press 3-3-3-3-3 Increasing Weight For Time 21-15-9-15-21: Row (Cals) Kettlebell Swings (24/16 kg)
Sarah Gallagher October 7, 2021 Friday - 10/8/21 Sarah Gallagher October 7, 2021 Deadlift 5-5-5-3-3-3 3 Minute AMRAP x 3: 1 Minute Rest 3 Hang Power Clean (135/95 lbs) 6 Grasshoppers 9 Wall Ball (20/14 lbs)
Sarah Gallagher October 6, 2021 WOD, For Time Thursday - 10/7/21 Sarah Gallagher October 6, 2021 WOD, For Time Strict Press 3-3-3-3-3 3 Rounds - For Time: 15 Front Rack DB Lunge (50/35 lbs)(2 DB’s) 7 Wall Walks 15 Minute cap Score = Total Time
Sarah Gallagher October 5, 2021 WOD, For Time Wednesday - 10/6/21 Sarah Gallagher October 5, 2021 WOD, For Time For Total Time: 5 Rounds: 200m Run 250m Row Rest 5 Minutes 150 Double Unders 75 Pull-ups
Sarah Gallagher October 4, 2021 WOD, FGB Style Tuesday - 10/5/21 Sarah Gallagher October 4, 2021 WOD, FGB Style Front Squat 5 x 3 Same Weight 3 Rounds - 1 Minute Stations: Bike (Cals) Goblet Squats (24/16 kg) Burpees Rest Score = Total Reps Each Round (3 Scores)
Sarah Gallagher October 3, 2021 WOD, AMRAP Monday - 10/4/21 Sarah Gallagher October 3, 2021 WOD, AMRAP 20 Minute AMRAP: 10 Hang Power Snatch (75/55 lbs) 20 Sit-ups 10 Box Jumps (30/24")Score = Total Rounds + RepsRx1= 45/33 lbs Rx3= 95/65 lbs
