Sarah Gallagher December 1, 2021 WOD, Skill Work, For Time Thursday - 12/2/21 Sarah Gallagher December 1, 2021 WOD, Skill Work, For Time Skill Work: Toes to Bar - or - 5 Sets of 7 Strict T2B 5 Rounds - For Time: 500m Bike 10 Toes to Bar 10 Double Kettlebell Front Rack Lunge (16/12 kg) Score = Total Time
Sarah Gallagher November 30, 2021 WOD, Time Trial Wednesday - 12/1/21 Sarah Gallagher November 30, 2021 WOD, Time Trial Squat Clean: 2-2-2-2-2-2-2 Increasing Weight Time Trial: 50 Calorie Row Score = Total Time
Sarah Gallagher November 29, 2021 WOD, Not for Time Tuesday - 11/30/21 Sarah Gallagher November 29, 2021 WOD, Not for Time Bench Press 5x3 (Same Weight) Midline / Core Work 3 Rounds - NFT: 30” Ring Support hold 30” Low Plank hold 30” Handstand hold Score = No Score
Sarah Gallagher November 28, 2021 Monday - 11/29/21 Sarah Gallagher November 28, 2021 10 Min AMRAP x 2: 3 Minutes Rest 10 Alt. Hang DB Snatch (40/25 lbs) 10 Box Jumps (24/20”) 20 Sit-ups Score = Total Rounds + Reps (1 Score)
Sarah Gallagher November 24, 2021 WOD, AMRAP Thursday - 11/25/21 Sarah Gallagher November 24, 2021 WOD, AMRAP “The Chief” 3 Minute AMRAP x 5: 1 Minute Rest 3 Power Cleans (135/95 lbs) 6 Push-ups 9 Air Squats Each AMRAP scored separately (5 Scores)
Sarah Gallagher November 23, 2021 WOD Wednesday - 11/24/21 Sarah Gallagher November 23, 2021 WOD 4 Rounds - 1 Minute Each Station: Min 1 - 40 Double Unders Min 2 - 25” Hollow Hold (every 5” = 1 rep) Min 3 - 10 DB Step up (50/35 lbs) (24/20”) Min 4 - 20 sit-ups Min 5 - 1 Minute Rest Score = Total reps
Sarah Gallagher November 22, 2021 WOD, AMRAP Tuesday - 11/23/21 Sarah Gallagher November 22, 2021 WOD, AMRAP Front Squat: 5-5-5-5-5 Increasing Weight 12 Minute AMRAP: 6 Strict Pull-up 12 Russian KB Swings (32/24 kg) Score = Total Rounds + Reps
Sarah Gallagher November 21, 2021 WOD, For Time Monday - 11/22/21 Sarah Gallagher November 21, 2021 WOD, For Time Push Press 5 x 3 Same Weight For Time: 1000m Bike 20 Lateral Bar Burpees 30 Strict Press (75/55 lbs) Score = Total Time
Sarah Gallagher November 18, 2021 WOD, For Time Friday - 11/19/21 Sarah Gallagher November 18, 2021 WOD, For Time Back Squat 5x3 (Same Weight) For Time 9-15-21: Wall-Ball (20/14 lbs) Toes to Bar Score = Total Time
Sarah Gallagher November 16, 2021 WOD, AMRAP, EMOM Wednesday - 11/17/21 Sarah Gallagher November 16, 2021 WOD, AMRAP, EMOM 21 MInute AMRAP*: 9 Box Jump Overs (24/20") 15 Calorie Row 21 Sit-ups *E3MOM = 7 Burpees 7 Burpees at the start of the workout
