Sarah Gallagher

November 8, 2018

WOD, Tabata, Skill Work

Friday - 11/9/18

Sarah Gallagher

November 8, 2018

WOD, Tabata, Skill Work

Skill Work Strict Handstands
-If you have Strict Handstand Push-Ups complete 5x5 Strict Handstand Push-Ups

”Tabata” - 8 Rounds 20 Seconds of work, 10 second rest
Strict Handstand Push-ups
Row (Calories)
Dumbbell Thruster (35/20)

Sarah Gallagher

October 24, 2018

WOD, Tabata

Thursday - 10/25/18

Sarah Gallagher

October 24, 2018

WOD, Tabata

Back Squat
10-10-10-10-10

Tabata - Alternating Movements
8 Rounds of 20 seconds work & 10 second rest at Each Station (24 Rounds Total)
Sit-ups
Plank Hold
Side Plank Hold (Alternate arms each round)

Sarah Gallagher

October 11, 2018

WOD, Tabata

Friday - 10/12/18

Sarah Gallagher

October 11, 2018

WOD, Tabata

"Tabata" - 8 Rounds: 20 seconds work, 10 seconds rest at each Station
Wall-Ball (20/14 lbs)
Russian Kettlebell Swings (24/16 kg)
Bike (Calories)
Sit-ups
1 Minute Rest after Each Station

Sarah Gallagher

September 6, 2018

WOD, Tabata

Friday 9/7/18

Sarah Gallagher

September 6, 2018

WOD, Tabata

Back Squat
5 x 2
Same Weight

Tabata: 8 Rounds - 20 seconds of work, 10 seconds rest
Double Unders
Strict Pull-ups
1 Minute between Movements

Sarah Gallagher

August 8, 2018

WOD, Tabata

Thursday - 8/9/18

Sarah Gallagher

August 8, 2018

WOD, Tabata

Pausing Back Squat
5x3 (Same weight)
3 Second Pause at bottom of Squat

Tabata - 8 Rounds 20" Work / 10" Rest
Alternate Between Movements:
Double Unders
Wall-Ball (20/14 lbs)

Dan Gallagher

July 18, 2018

Tabata, WOD

Thursday - 7/19/18

Dan Gallagher

July 18, 2018

Tabata, WOD

Bench Press
  10-10-5-5-3-3
  Increase weight between each set

Tabata - 8 rounds of 20" & 10" Rest at Each Movement (16 rounds total)
  Low Plank Hold (every 2 seconds is 1 rep)
  Abmat Sit-ups
Alternate between movements

Sarah Gallagher

July 4, 2018

WOD, Tabata

Thursday 7/5/18

Sarah Gallagher

July 4, 2018

WOD, Tabata

5 Sets:
2 Press + 4 Push Press

"Tabata"
Box Jumps (24/20")
Single Arm Dumbbell Push Press (50/35 lbs)

Dan Gallagher

June 4, 2018

Blog, Strongtown's Finest, Tabata, Challenge Series

Tuesday - 6/5/18

Dan Gallagher

June 4, 2018

Blog, Strongtown's Finest, Tabata, Challenge Series

Back Squat
  10-10-10-10

Tabata - 8 Rounds of 20" Work & 10" Rest at Each Station
    Wall Ball (20/14 lbs)
    Push-ups

    1 Minute Rest between Stations
    Score = Lowest Held Rep at Each Station

Sarah Gallagher

May 20, 2018

WOD, Tabata

Monday 5/21/18

Sarah Gallagher

May 20, 2018

WOD, Tabata

Back Squat
5-5-5-5-5

Tabata - Alternating Movements
Kettlebell Goblet Squats (24/16 kg)
Sit-ups

Sarah Gallagher

May 7, 2018

WOD, For Time, Tabata

Tuesday 5/8/18

Sarah Gallagher

May 7, 2018

WOD, For Time, Tabata

8 Rounds - For Time
200m Run / Sprint
8 Handstand Push-ups
Rest 2 Minutes between Rounds

Tabata - Alternating Movements
Low Plank Hold
Hollow Rock Hold

Friday - 11/9/18

Thursday - 10/25/18

Friday - 10/12/18

Friday 9/7/18

Thursday - 8/9/18

Thursday - 7/19/18

Thursday 7/5/18

Tuesday - 6/5/18

Monday 5/21/18

Tuesday 5/8/18

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