Sarah Gallagher November 1, 2021 WOD, AMRAP Tuesday - 11/2/21 Sarah Gallagher November 1, 2021 WOD, AMRAP Strict Handstand Push-ups 5 sets of 5 reps 20 Minute AMRAP: 10 Handstand Push-ups 15 Sit-up 20 Wall-Ball (20/14 lbs) Score = Total Rounds + Reps
Sarah Gallagher October 31, 2021 WOD, For Time Monday - 11/1/21 Sarah Gallagher October 31, 2021 WOD, For Time Power Clean 3-3-3-3-3 (Increase weight) 3 Rounds - For Time: 15 Power Cleans (115/75 lbs) 50 Double Unders Score = Total Time
Sarah Gallagher October 28, 2021 WOD, For Time Friday - 10/29/21 Sarah Gallagher October 28, 2021 WOD, For Time 20 Minute AMRAP: 10 Burpee Box Jump Overs (24/20") 20 Cal Row 30 Toes-to-bars 40 Wall Balls (20/14 lbs) 50 Double Unders 40 Wall Balls (20/14 lbs) 30 Toes-to-bars 20 Cal Row 10 Burpee Box Jump Overs (24/20")
Sarah Gallagher October 27, 2021 WOD, For Time Thursday - 10/28/21 Sarah Gallagher October 27, 2021 WOD, For Time Clean & Jerk 3-3-3-3 (Increase weight) “Grace” or "Heavy Grace" For Time: 30 Clean and Jerks Grace = 135/95 lbs Heavy Grace = 185/125 lbs
Sarah Gallagher October 26, 2021 WOD, FGB Style Wednesday - 10/27/21 Sarah Gallagher October 26, 2021 WOD, FGB Style 4 Rounds - 1 Minute Stations 30" Rest between Station: Bike (Cals) Farmer Hold (24/16 kg) (Every 10" = 1 rep) Air Squat Sit-ups Score = Total Reps
Sarah Gallagher October 25, 2021 WOD, AMRAP Tuesday - 10/26/21 Sarah Gallagher October 25, 2021 WOD, AMRAP Front Rack Lunge 4-4-4-4 4 = 2 Per Leg 12 Minute AMRAP: 12 Overhead Lunges (45/25 lbs) 12 V-ups 12/9 Ring Dips Score = Total Rounds + Reps
Sarah Gallagher October 24, 2021 WOD, For Time Monday - 10/25/21 Sarah Gallagher October 24, 2021 WOD, For Time Weighted Strict Pull-up 7 x 2 Same Weight For Time 21-18-15-9: Sumo Deadlift High-Pull (75/55 lbs) Pull-up Box Jump (24/20") Score = Total Time
Sarah Gallagher October 21, 2021 WOD, EMOM, For Time Friday - 10/22/21 Sarah Gallagher October 21, 2021 WOD, EMOM, For Time EMOM - 10 Minutes: 2 Hang Power Clean 1 Hang Squat clean 1 Split Jerk 3 Rounds - For Time: 15 Hang Power Clean (135/95 lbs) 1000m Bike
Sarah Gallagher October 20, 2021 WOD, Tabata Thursday - 10/21/21 Sarah Gallagher October 20, 2021 WOD, Tabata “Tabata” - Not Alternating Movements 8 Rounds of 20" Work + 10" Rest at Each Movement 1 Minute Rest after Each Movement Row (Cal) Push-up Lunges Sit-ups Deadlift (95/65 lbs)
Sarah Gallagher October 19, 2021 WOD, AMRAP Wednesday - 10/20/21 Sarah Gallagher October 19, 2021 WOD, AMRAP Back Squat 3-3-2-2-1-1-1 4 Minute AMRAP: 100 Double Unders Max Pull-ups 2 Minutes Rest 4 Minute AMRAP: 100 Double Unders Max Wall-Ball (20/14 lbs)
