Sarah Gallagher January 3, 2022 WOD, AMRAP Monday - 1/3/22 Sarah Gallagher January 3, 2022 WOD, AMRAP “Cindy” 20 Minute AMRAP: 5 Pull-up 10 Push-up 15 Air Squats OR “Mary” 20 Minute AMRAP: 5 Handstand Push-up 10 Alt. Pistol Squats 15 Pull-ups
Sarah Gallagher December 29, 2021 WOD, For Time Thursday - 12/30/21 Sarah Gallagher December 29, 2021 WOD, For Time Ring Dips 4 Sets Max Reps (kipping or strict) Score = Total Reps For Time: 10-9-8-7-6…..1 Push-ups 1 Rope Climb after each set of Push-ups Score = Total Time
Sarah Gallagher December 28, 2021 Wednesday - 12/29/21 Sarah Gallagher December 28, 2021 Split Jerk: 2-2-2-1-1-1-1 Increasing Weight 3 Rounds - 1 Minute Max Reps: Handstand Push-up Box Jumps (30/24") Wall-Ball (20/14 lbs) Rest
Sarah Gallagher December 27, 2021 WOD, For Time Tuesday - 12/28/21 Sarah Gallagher December 27, 2021 WOD, For Time Back Squat 2-2-2-2-2-2-2 (Increase weight) 3 Rounds - For Time: 1000m Bike 4 TGU (50/35 lbs) ( 2 on each side) Cap = 12 minutes Score = Total Time
Sarah Gallagher December 27, 2021 Monday - 12/27/21 Sarah Gallagher December 27, 2021 For Time: 30 Power Cleans (115/75 lbs) 30/21 Cal Row 25 Toes to Bar 25/18 Cal Row 20 Squat Cleans (115/75 lbs) 20/15 Cal Row *Rest 3 minutes between each couplet
Sarah Gallagher December 22, 2021 Thursday - 12/23/21 Sarah Gallagher December 22, 2021 Rowing Sprintervals 6 Rounds (12 Min) 1 Minute Row 1 Minute Rest 3 Rounds - For Time: 50 Sit-ups 50 Lunges
Sarah Gallagher December 21, 2021 WOD, AMRAP Wednesday - 12/22/21 Sarah Gallagher December 21, 2021 WOD, AMRAP Snatch 3-3-2-2-1-1-1 (Increase weight) 10 Minute AMRAP: 10 Power Snatch (95/65 lbs) 10/7 Cal Bike Score = Total Rounds + Reps
Sarah Gallagher December 20, 2021 WOD, FGB Style Tuesday - 12/21/21 Sarah Gallagher December 20, 2021 WOD, FGB Style Bench Press 5-5-5-5-5 3 Rounds - 1 Minute Stations for Max Reps: DB Bench Press (40/25 lbs) (2 DB’s) Double Unders Barbell Curl (45/33 lbs) 30” Rest after each movement Score = Total Reps
Sarah Gallagher December 19, 2021 WOD, For Time Monday - 12/20/21 Sarah Gallagher December 19, 2021 WOD, For Time 4 Rounds - For Time: 20 DB Hang Clean & Jerk (50/35 lbs) (Alt. every 5 reps) 30 Med-Ball Box Step-Overs (24/20") (20/14 lbs) 40 Air SquatsScore = Total TimeRx1= 40/25 lbsRx3= 60/40 lbs
Sarah Gallagher December 16, 2021 WOD, For Time Friday - 12/17/21 Sarah Gallagher December 16, 2021 WOD, For Time Strict Pull-ups 4 Sets for Max Reps For Time: 15-12-9-6-3 Burpee Pull-up Thruster (95/65 lbs) Score = Total Time
