Sarah Gallagher July 30, 2018 WOD, Skill Work, EMOM Tuesday - 7/31/18 Sarah Gallagher July 30, 2018 WOD, Skill Work, EMOM Skill Work: Ring Muscle-ups EMOM: 20 minutes Even: 2-4 Ring Muscle-ups Odd: 30 second Hollow Rock Hold
Sarah Gallagher July 29, 2018 WOD, For Time Monday - 7/30/18 Sarah Gallagher July 29, 2018 WOD, For Time For Time: 1 Mile Run 80 Kettlebell Swings (24/16kg) 40 Alternating Pistol Squats 1 Mile Run
Sarah Gallagher July 26, 2018 WOD Friday - 7/27/18 Sarah Gallagher July 26, 2018 WOD 10 Rounds 200m Run or Row 5 Hang Squat Cleans (115/75 lbs) 5 Toes to Bar 1 Rope Climb
Sarah Gallagher July 24, 2018 WOD, FGB Style Wednesday - 7/25/18 Sarah Gallagher July 24, 2018 WOD, FGB Style Power Clean 5x3 Same Weight -Touch & Go 3 Rounds: 1 Minute at Each Station for Max Reps Bike (Cal) Double Under Russian Kettlebell Swings (32/24kg) Rest
Sarah Gallagher July 23, 2018 WOD, AMRAP, For Time Tuesday - 7/24/18 Sarah Gallagher July 23, 2018 WOD, AMRAP, For Time 18 Minute AMRAP: 4 Chest to Bar Pull-up 8 Plate Push-Ups (25 lbs Plates under Hands) 12 Front Rack Barbell Lunge (115/75 lbs) 8 Minutes to Establish: 3 Rep Max Weighted Ring Dip
Sarah Gallagher July 22, 2018 WOD, For Time Monday - 7/23/18 Sarah Gallagher July 22, 2018 WOD, For Time Overhead Squat 1-1-1-1-1-1-1 21-15-9: For Time (10 min cap) Overhead Squats (95/65) Row (cal)
Dan Gallagher July 19, 2018 WOD, Chipper, For Time Friday - 7/20/18 Dan Gallagher July 19, 2018 WOD, Chipper, For Time For Time: 1,000m Run 40 Front Squats (135/95 lbs) 30 Toes to Bar 20 Push-Jerk (135/95 lbs) 10 Bar Muscle-upsRx1= 115/75 lbs & Chest to Bar Pull-UpsRx3= 155/155 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 setTabata - 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
Dan Gallagher July 17, 2018 EMOM, WOD, AHAP Wednesday - 7/18/18 Dan Gallagher July 17, 2018 EMOM, WOD, AHAP 30 minute EMOM: 2 Handstand Push-ups 1 Hang Power Cleans (AHAP)Rx1= 1 Handstand Push-upRx3= Strict Handstand Push-upScore 1 = Weight UsedScore 2 = Rounds Completed (30 Max)
Dan Gallagher July 16, 2018 For Time, WOD Tuesday - 7/17/18 Dan Gallagher July 16, 2018 For Time, WOD Back Squat 10-10-5-5-3-33 Rounds - For Time 15/10 Calorie Bike 50 Double Unders 10 Wall Ball (20/16 lbs - 10' Target)
