Sarah Gallagher December 5, 2017 WOD, Not for Time Wednesday 12/6/17 Sarah Gallagher December 5, 2017 WOD, Not for Time Press: 1-1-1-1Push Press: 1-1-1-1Push Jerk: 1-1-1-1 3 Rounds - Not for Time 10 GHD Sit-ups 15 Hollow Rock Rolls 20" Single Arm Side Plank Hold (each arm) 15" Ring Support Hold
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 December 3, 2017 WOD Monday 12/4/17 Sarah Gallagher December 3, 2017 WOD Back Squat 9-7-5-3-115-12-9 Back Squats (95/65 lbs) Handstand Push-ups
Sarah Gallagher November 30, 2017 WOD, For Time, Blog, Challenge Series Friday 12/1/17 Sarah Gallagher November 30, 2017 WOD, For Time, Blog, Challenge Series Push Press 3-3-3-3-3For Time 50-40-30-20-10 25-20-15-10-5 Double Unders Toes to Bar
Sarah Gallagher November 29, 2017 WOD Thursday 11/30/17 Sarah Gallagher November 29, 2017 WOD 5 Rounds of 3:00 3 Power Snatch (115/75 lbs) 6 Burpee Box Jumps (24/20") 1 Minute Rest between Rounds
Dan Gallagher November 28, 2017 WOD, Tabata Wednesday - 11/29/17 Dan Gallagher November 28, 2017 WOD, Tabata Deadlift 7-7-7-7Tabata: 8 Rounds of 20" Work / 10" Rest Strict Pull-ups Plank Hold (2 Seconds = 1 Rep) Russian Kettlebell Swings (24/16 kg) No Rest between movements
Sarah Gallagher November 26, 2017 WOD, For Time Monday 11/27/17 Sarah Gallagher November 26, 2017 WOD, For Time For Time 42-30-18 Front Rack Barbell Lunge (75/55 lbs) Dumbbell Snatch (50/35 lbs 500m Bike (after each round)
Sarah Gallagher November 22, 2017 Blog, Hero, WOD Thursday - 11/23/17 Sarah Gallagher November 22, 2017 Blog, Hero, WOD "The Chief"5 Rounds of 3 Minutes with 1 Minute Rest 3 Power Cleans (135/95 lbs) 6 Push-ups 9 Air SquatsEach Round Scored Separately
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 20, 2017 Blog, WOD, Not for Time Tuesday - 11/21/17 Dan Gallagher November 20, 2017 Blog, WOD, Not for Time 7 Rounds - Not For Time 3 Bench Press (Same Weight) 1 Strict Muscle-Ups
