Sarah Gallagher January 16, 2018 WOD, EMOM, Blog Wednesday 1/17/18 Sarah Gallagher January 16, 2018 WOD, EMOM, Blog 6:00am, 8:00am & 9:30am Classes are CanceledNoon & Evening Classes are On24 Minute EMOM Alternating Rounds Odd: 3 Deadlifts + 5 Ring Dips Even: 15 Sit-ups
Sarah Gallagher December 17, 2017 WOD, For Time, EMOM Monday 12/18/17 Sarah Gallagher December 17, 2017 WOD, For Time, EMOM Alternating EMOM - 12 Minutes L-Sit Hold Handstand4 Rounds - For Time 10 Cal Bike 10 Power Cleans (95/65 lbs) 40 Double Unders
Sarah Gallagher December 12, 2017 WOD, EMOM Wednesday 12/13/17 Sarah Gallagher December 12, 2017 WOD, EMOM 30 Minute EMOM Burpees Row (Calories) Alternating between movements
Sarah Gallagher October 15, 2017 WOD, EMOM Monday 10/16/17 Sarah Gallagher October 15, 2017 WOD, EMOM Back Squat10-8-6-4-2 10 @ 60% 8 @ 65% 6 @ 70% 4 @ 75% 2 @ 85%EMOM - 10 Minutes 15 Air Squats Max Double Unders
Sarah Gallagher October 12, 2017 WOD, EMOM Friday 10/13/17 Sarah Gallagher October 12, 2017 WOD, EMOM Snatch Balance Non Heaving: 1-1-1-1 Heaving: 1-1-1-19 minute EMOM 3 Burpees 1 Power Snatch 1 Squat Snatch 2 Overhead Squats
Sarah Gallagher September 17, 2017 WOD, EMOM Monday 9/18/17 Sarah Gallagher September 17, 2017 WOD, EMOM Back Squat 5 x 2Every Minute on the Minute - 8 Minutes 4 Front Squats (155/105 lbs) 4 Bar Facing Burpees
Sarah Gallagher August 16, 2017 WOD, For Time, EMOM Thursday 8/17/17 Sarah Gallagher August 16, 2017 WOD, For Time, EMOM 8 Minute EMOM 2 Hang Power Cleans + 1 Power Clean + 1 Squat CleanFor Time 600m Run - 21 Hang Power Cleans 400m Run - 15 Power Cleans Cleans 200m Run - 9 Squat Cleans
Dan Gallagher May 18, 2017 EMOM, WOD, Chipper Friday - 5/19/17 Dan Gallagher May 18, 2017 EMOM, WOD, Chipper EMOM x 9Every 90 Seconds - 9 Rounds 1 Power Snatch 1 Hang Squat Snatch 2 Overhead Squats Increase weight for rounds 4-6 and again for rounds 7-9For Time 500m Row 25 Burpees 200m Run
Dan Gallagher April 27, 2017 EMOM, For Time, WOD Friday - 4/28/17 Dan Gallagher April 27, 2017 EMOM, For Time, WOD Every 2 Minutes - 5 Rounds (10 Minutes) 2 Power Cleans Same Weight5 Rounds - For Time + For Weight 200m Run 2 Power Cleans (AHAP) 6 Lateral Bar Burpees
Dan Gallagher April 18, 2017 AMRAP, EMOM, WOD Wednesday - 4/19/17 Dan Gallagher April 18, 2017 AMRAP, EMOM, WOD Every Minute on the Minute - 9 Minutes (AHAP) Minutes 1,2,3 = 1 Hang Power Clean + 1 Front Squat Minutes 4,5,6 = 1 Hang Squat Clean Minutes 7,8,9 = 1 Clean (full squat)9 Minute AMRAP 9 Box Jumps (30/24") 6 Front Squats (165 /110lbs) 3 Wall Climbs
