Sarah Gallagher April 29, 2019 WOD, AMRAP Tuesday - 4/30/19 Sarah Gallagher April 29, 2019 WOD, AMRAP 21 Minute AMRAP* 7 Handstand Push-ups 14 Front Squats (115/75) 28 Double Unders * At the start of the workout and every 3 minutes - perform 7 burpees
Sarah Gallagher April 24, 2019 WOD, AMRAP, Skill Work Thursday - 4/25/19 Sarah Gallagher April 24, 2019 WOD, AMRAP, Skill Work Alternating Pistol Squats (choose one) Skill Work / 4 x 6 / 4 x 10 20 Minute AMRAP: 200m run 20 Alternating pistol squats (10 each leg) 15 Burpees 20 KB snatch (24/16 kg) (10 each arm)
Sarah Gallagher April 16, 2019 WOD, For Time, AMRAP Wednesday - 4/17/19 Sarah Gallagher April 16, 2019 WOD, For Time, AMRAP 10 Minute AMRAP 15 Push Press (95/65 lbs) 20 Box Jump Overs (24/20”) 10 Sit-ups Immediately into… 5 Rounds - For Time 8 Burpee Box Jumps 8 Ring Dips
Sarah Gallagher April 11, 2019 WOD, AMRAP Friday - 4/12/19 Sarah Gallagher April 11, 2019 WOD, AMRAP "Power Cindy" 20 Minute AMRAP: [Round #] Power Cleans (135/95 lbs) 1 Round of Cindy (5 Pull-ups / 10 Push-ups / 15 Squats)Score = Total Rounds & Reps
Sarah Gallagher April 8, 2019 WOD, AMRAP Tuesday - 4/9/19 Sarah Gallagher April 8, 2019 WOD, AMRAP Sumo Deadlift 3-3-3-3-38 Minute AMRAP: 15/12 Cal Bike 10 Deadlifts (155/105 lbs) 7 Handstand Push-ups
Sarah Gallagher April 3, 2019 WOD, AMRAP Thursday - 4/4/19 Sarah Gallagher April 3, 2019 WOD, AMRAP 21 Minute AMRAP: 30 Double Unders 10 Power Cleans (135/95 lbs) 10 Pull-ups 200m Run
Sarah Gallagher April 1, 2019 WOD, AMRAP, EMOM Tuesday - 4/2/19 Sarah Gallagher April 1, 2019 WOD, AMRAP, EMOM 10 Minute AMRAP 12 Calorie Row 9 Hand Release Push-ups 6 Front SquatsEMOM x 10 5 Front Squats (As Heavy as Possible)
Dan Gallagher March 25, 2019 AMRAP, WOD Tuesday - 3/26/19 Dan Gallagher March 25, 2019 AMRAP, WOD 18 Minute AMRAP: 8 Shoulder to Overhead (155/105 lbs) 12 Box Jump Overs (24/20”) 16 Sit-ups
Sarah Gallagher March 20, 2019 WOD, AMRAP Thursday - 3/21/19 Sarah Gallagher March 20, 2019 WOD, AMRAP Snatch Balance 5x2 (Same Weight) 12 Minute AMRAP: 30’ Single Arm Dumbbell Front Rack Lunge (50/35 lbs) 30’ Single Arm Dumbbell Front Rack Lunge (50/35 lbs) 15 Sit-ups 10 Handstand Push-up
Sarah Gallagher March 10, 2019 WOD, AMRAP Monday - 3/11/19 Sarah Gallagher March 10, 2019 WOD, AMRAP 10 Minute AMRAP: 10 Power Snatch 10 Burprees 30 Double Unders Rest 3 Minutes…Then into 7 Minutes to find Max Snatch (Power or Squat)
