Sarah Gallagher December 4, 2017 WOD, AMRAP Tuesday 12/5/17 Sarah Gallagher December 4, 2017 WOD, AMRAP 4 Minute AMRAP x 3 27/21 Calorie Row 21 Power Cleans (135/95 lbs) 15 Burpees Rest 4 Minutes 2nd AMRAP = 115/75 lbs 3rd AMRAP = 95/65 lbs
Sarah Gallagher November 21, 2017 WOD, AMRAP Wednesday 11/22/17 Sarah Gallagher November 21, 2017 WOD, AMRAP 16 Minute AMRAP 16 Shoulder to Overhead (95/65 lbs) 8 Kettlebell Step-Ups (24/16 kg) (20/16" Box) 16 Sit-ups 8 Kettlebell Step-ups (24/16 kg) (20/16" Box) 16 Kettlebell Swings (24/16 kg)
Dan Gallagher November 12, 2017 WOD, AMRAP Monday - 11/13/17 Dan Gallagher November 12, 2017 WOD, AMRAP Back Squat 5 x 5 2 Minutes Rest between Sets8 Minute AMRAP 8 Alternating Pistol Squats 10 Kettlebell Deadlifts (24/16 kg - Each Arm) 12 Sit-up
Sarah Gallagher November 9, 2017 Hero, AMRAP, WOD Friday 11/10/17 Sarah Gallagher November 9, 2017 Hero, AMRAP, WOD "Rahoi" - 12 Minute AMRAP 12 Box Jumps (24/20") 6 Thursters (95/65 lbs) 6 Bar Facing Burpees5 Minutes Rest...and then6 Minutes Establish a 1 Rep Max Thruster
Sarah Gallagher November 5, 2017 AMRAP, WOD Monday 11/6/17 Sarah Gallagher November 5, 2017 AMRAP, WOD 9 Minute AMRAP 9 Deadlifts (185/125 lbs) 6 V-Ups 3 Strict Pull-ups5 Minutes Rest10 Minute AMRAP 10/7 Calorie Bike 5 Box Jumps (30/24") 10 Russian Kettlebell Swings (32/24 kg)
Sarah Gallagher November 1, 2017 Blog, Strongtown's Finest, WOD, Barbell WOD, AMRAP Thursday 11/2/17 Sarah Gallagher November 1, 2017 Blog, Strongtown's Finest, WOD, Barbell WOD, AMRAP 3 Position Snatch - Work to a Max Complex High Hang Low Hang Ground (Touch & Go)12 Minute AMRAP 12 Dumbbell Snatch (50/35 lbs) 12 Box Jumps (24/20")
Sarah Gallagher October 26, 2017 WOD, AMRAP Friday 10/27/17 Sarah Gallagher October 26, 2017 WOD, AMRAP 12 Minute AMRAP 6 Hang Power Snatch (75/55 lbs) 2 Rope Climbs 6 Hang Power Snatch (75/55 lbs) 8 Lateral Bar BurpeesImmediately Into: 30 Overhead Squats (75/55 lbs) 800m Run 3 Rope Climbs
Sarah Gallagher October 24, 2017 WOD, AMRAP Wednesday 10/25/17 Sarah Gallagher October 24, 2017 WOD, AMRAP Deadlift 5-5-5-59 Minute AMRAP 3 Chest to Bar Pull-ups 6 Clean & Jerks (135/95 lbs) 9 Box Jumps (30/24")
Dan Gallagher October 22, 2017 AMRAP, WOD, Blog, Battle for the Bell Monday - 10/23/17 Dan Gallagher October 22, 2017 AMRAP, WOD, Blog, Battle for the Bell Front Squat 5-5-5-5-58 Minute AMRAP Wall Ball (20/14 lbs) Every break in set = 15 Sit-ups Score = Total Wall Ball
Dan Gallagher October 17, 2017 WOD, AMRAP Wednesday 10/18/17 Dan Gallagher October 17, 2017 WOD, AMRAP Barbell Complex 4 Sets - Increasing Weight 1 Rear Neck Split Jerk + 2 Overhead Squats15 Minute AMRAP 1,000m Bike 15 Overhead Squats (95/65 lbs)
