Sarah Gallagher August 30, 2017 WOD, AMRAP Thursday 8/31/17 Sarah Gallagher August 30, 2017 WOD, AMRAP 2 Rounds - For Time 30 Pull-ups 400m Run15 Minute EMOM (Station Rotation) A) 5 Strict Pull-ups B) 5 Strict Handstand Push-ups C) 5 Strict Ring Dips
Sarah Gallagher August 28, 2017 WOD, AMRAP Tuesday 8/29/17 Sarah Gallagher August 28, 2017 WOD, AMRAP 10 Minute AMRAP x2 10 Toes to Bar 10 Alternating Dumbbell Squat Snatch (40/25 lbs) 200m Run5 Minutes Rest, start 2nd AMRAP where 1st one ended
Sarah Gallagher August 23, 2017 WOD, AMRAP, Girl Thursday 8/24/17 Sarah Gallagher August 23, 2017 WOD, AMRAP, Girl "Nicole Gets a Ring"20 Minute AMRAP 400m Run Max Ring DipsScore = Total Ring Dips
Sarah Gallagher August 14, 2017 WOD, Time Trial, AMRAP Tuesday 8/15/17 Sarah Gallagher August 14, 2017 WOD, Time Trial, AMRAP Time Trial 1.5 Mile Run14 Minute AMRAP 4 Strict Pull-ups 8 Dumbbell Burpee Deadlifts 12 Pistol Squats
Dan Gallagher August 13, 2017 AMRAP, WOD Monday - 8/14/17 Dan Gallagher August 13, 2017 AMRAP, WOD Back Squat 4 x 8 Same Weight9 Minute AMRAP 40 Lateral Bar Burpees 30 Kettlebell Swings (24/16 kg) 20 Squat Cleans (115/75 lbs) 10 Toes to Bar
Dan Gallagher August 2, 2017 AMRAP, WOD Thursday - 8/3/17 Dan Gallagher August 2, 2017 AMRAP, WOD 18 Minute AMRAP 1 Rope Climb 3 Power Cleans (165/110 lbs) 6 Lateral Bar Burpees 12 Wall Ball (20/14 lbs)
Dan Gallagher July 11, 2017 AMRAP, WOD Wednesday - 7/12/17 Dan Gallagher July 11, 2017 AMRAP, WOD 10 Minute AMRAP 5 Burpee Box Jumps (24/20") 10 Backwards Alternating Lunges 200m RunBack Squat 2-2-2-2-2
Dan Gallagher June 27, 2017 For Time, Time Trial, WOD, AMRAP, Blog Wednesday - 6/28/17 Dan Gallagher June 27, 2017 For Time, Time Trial, WOD, AMRAP, Blog Time Trial 1 Mile Run12 Minute AMRAP 6 Chest to Bar Pull-ups 6 Dumbbell Burpee Deadlifts (50/35 lbs) 12 Sit-ups 24 Double Unders
Dan Gallagher June 21, 2017 AMRAP, WOD Thursday - 6/22/17 Dan Gallagher June 21, 2017 AMRAP, WOD Weighted Pull-ups 5-4-3-2-1-1-1"Thumper" 1 Round of Strict Cindy (5 Strict Pull-ups / 10 Push-ups / 15 Squats) 30 Double Unders
Dan Gallagher June 19, 2017 AMRAP, WOD Tuesday - 6/20/17 Dan Gallagher June 19, 2017 AMRAP, WOD Romanian Deadlifts 5 Sets x 3 Reps Same Weight10 Minute AMRAP 20' Overhead Walking Lunge - Right Arm (50/35 lbs) 20' Overhead Walking Lunge - Left Arm (50/35 lbs) 20 Wall Ball (20/14 lbs)
