Sarah Gallagher January 17, 2022 WOD, Tabata Tuesday - 1/18/22 Sarah Gallagher January 17, 2022 WOD, Tabata Bench Press 10-10-10-10 “Tabata Core” Low Plank (Every 5" = 1 rep) Hollow Hold (Every 5" = 1 rep) Side High Plank (Every 5" = 1 rep) (Alt. every round) 1 Minute rest between movements
Sarah Gallagher January 16, 2022 WOD Monday - 1/17/22 Sarah Gallagher January 16, 2022 WOD 7 Rounds - Every 2 Minutes 7 BW Deadlifts 30 Double UndersScore = Total Time (7 scores) Rx1= 15 Double UndersRx3= Unbroken Double Unders
Sarah Gallagher January 13, 2022 For Time Friday - 1/14/22 Sarah Gallagher January 13, 2022 For Time Time Trials: Row (4 x 500m) 2 Minute Rest after each rowFor Time21-15-9: Box Jump (24/20") Power Snatch (95/65 lbs)Score = Total Time
Sarah Gallagher January 12, 2022 WOD, AMRAP Thursday - 1/13/22 Sarah Gallagher January 12, 2022 WOD, AMRAP Strict Press 5x3 (Same Weight) 10 Minute AMRAP: 10 Single Arm DB Thruster (50/35 lbs) 20” L-Sit (every 5” = 1 Rep) Score = Total Rounds + Reps
Sarah Gallagher January 11, 2022 WOD Wednesday 1/12/22 Sarah Gallagher January 11, 2022 WOD Squat Clean 5x2 (Same Weight) With a running clock: 2 Minutes - Hang Power Clean (95/65 lbs) 2 Minutes - Double Unders 1 Minute - Hang Power Clean (95/65 lbs) 1 Minute - Double Under Score = Total Reps
Sarah Gallagher January 10, 2022 WOD, For Time Tuesday - 1/11/22 Sarah Gallagher January 10, 2022 WOD, For Time For time: 70 Burpees 60 Sit-ups 50 Med-Ball Cleans (20/14 lbs) 40 Pull-ups 30 Handstand Push-Ups Score = Total Time (25 Minute Cap)
Dan Gallagher January 10, 2022 Top 21 of 2021 Dan Gallagher January 10, 2022 The yearly numbers have been tallied and we have our top 21 of 2021!We also have an honorable mention to anyone who made it at least 122 times throughout the year which is basically 1 out of every 3 days.
Sarah Gallagher January 9, 2022 WOD, For Time Monday - 1/10/22 Sarah Gallagher January 9, 2022 WOD, For Time Back Rack Reverse Lunge 6-6-6-6-6 6 = 3 Each Leg 3 Rounds - For Time: 20 Kettlebell Swings (24/16 kg) 20 Jumping Lunges 10 Toes to Bar
Sarah Gallagher January 6, 2022 WOD, Time Trial Friday - 1/7/22 Sarah Gallagher January 6, 2022 WOD, Time Trial Front Squat 3-3-3-3-3 Increasing Weight Time Trials - Each Scored Separately Complete in any Order: 1) 50 Wall-Ball (20/14 lbs) 2) 100 Sit-ups 3) 500m Ski Erg
Sarah Gallagher January 5, 2022 Thursday - 1/6/22 Sarah Gallagher January 5, 2022 5 Rounds: Each for Time 500m Bike 10 Hang Power Snatch (75/55 lbs) 50 Double Unders Each round starts every 5 Minutes Score = Slowest Round
