Sarah Gallagher November 3, 2020 WOD, AMRAP Wednesday - 11/4/20 Sarah Gallagher November 3, 2020 WOD, AMRAP Split Jerks 3-3-3-3-3 (Increase weight) 12 Minute AMRAP: 12 DB Split Jerks (50/35 lbs) 6 Box jumps (30/24”) 12 Alternating V-ups Score = Total Rounds + Reps
Sarah Gallagher October 29, 2020 WOD, AMRAP Friday - 10/30/20 Sarah Gallagher October 29, 2020 WOD, AMRAP Weighted Strict Pull-up 5 x 3 Same Weight 12 Minute AMRAP: 6 Chest to Bar Pull-ups 12 Cal Row 12 Goblet Reverse Lunges (24/16 kg)
Sarah Gallagher October 26, 2020 WOD, AMRAP Tuesday - 10/27/20 Sarah Gallagher October 26, 2020 WOD, AMRAP Bench Press 5 x 3 Same Weight 10 Minute AMRAP: 12 Shoulder to Overhead (95/65 lbs) 24 Double Unders Score = Total Rounds + Reps Rx1= 75/55 lbs Rx3= 115/75 lbs
Sarah Gallagher October 18, 2020 WOD, AMRAP Monday - 10/17/20 Sarah Gallagher October 18, 2020 WOD, AMRAP Strict Press 5x3 (Same Weight) 12 Minute AMRAP: 4 Turkish Get-up (40/25 lbs) 12 Sit-ups 24 Double Unders Score = Total Rounds + Reps
Sarah Gallagher October 14, 2020 WOD, AMRAP Thursday - 10/15/20 Sarah Gallagher October 14, 2020 WOD, AMRAP Back Rack Lunge 5x10 (Same Weight) 5 each leg 10 Minute AMRAP: 7/5 Strict Pull-ups 10 Overhead lunges (45/25 lbs) 100m Run
Sarah Gallagher October 6, 2020 WOD, AMRAP Wednesday - 10/7/20 Sarah Gallagher October 6, 2020 WOD, AMRAP Bench Press 2-2-2-2-2 12 Minute AMRAP: 6 Toes to Bar 12 Push-ups 18 Air Squats Score = Total Rounds + Reps
Sarah Gallagher September 30, 2020 WOD, AMRAP Thursday - 10/1/20 Sarah Gallagher September 30, 2020 WOD, AMRAP Split Jerk 5x2 (Same Weight) 3 Minute AMRAP: 20 Burpees Max Push Press (95/65 lbs) 3 Minute AMRAP: 20 Push Press (95/65 lbs) Max Burpees
Sarah Gallagher September 27, 2020 WOD, AMRAP Monday - 9/28/20 Sarah Gallagher September 27, 2020 WOD, AMRAP 21 Minute AMRAP: 7 Handstand Push-ups 14 Alt. Dumbbell Snatch (50/35 lbs) 21 Sit-ups Score = Total Rounds + RepsRx1 = 1 abmat HSPU Rx3 = 60/40 lbs
Sarah Gallagher September 21, 2020 WOD, AMRAP Tuesday - 9/22/20 Sarah Gallagher September 21, 2020 WOD, AMRAP 4 Minute AMRAP: 400m Run Max Wall Ball (20/14 lbs) 4 Minute AMRAP: 400m Run Max Cal Row 4 Minute AMRAP: 400m Run Max DB hang Clean and Jerk (50/35 lbs) (alt. Every 5 reps) 4 Minute AMRAP: 400m Run Burpee over DB
Sarah Gallagher September 15, 2020 WOD, AMRAP Wednesday - 9/16/20 Sarah Gallagher September 15, 2020 WOD, AMRAP 20 Minute AMRAP: 35 Double Unders 10 Overhead Barbell Lunges (75/55 lbs) 10/7 Chest to Bar Pull-ups Score = Total Rounds + Reps Rx1= Pull-ups Rx3= 7/5 Bar MU
