Sarah Gallagher November 7, 2018 WOD, AMRAP Wednesday - 11/7/18 Sarah Gallagher November 7, 2018 WOD, AMRAP 20 Minute AMRAP: 60' Single Arm Overhead Dumbbell Walking Lunge (50/35 lbs) (30' Each Arm) 30 Double Unders 30 Second Ring Support Hold 15 Sit-ups
Sarah Gallagher November 5, 2018 WOD, Skill Work Tuesday - 11/6/18 Sarah Gallagher November 5, 2018 WOD, Skill Work Skill WorkWeighted Pull-ups/Strict Pull-up 5x3 (Same Weight) "Pirate Helen" 3 Rounds: 500m Row 21 Kettlebell Swings (32/24 kg) 4 Rope Climbs Score = Total Time
Dan Gallagher November 4, 2018 FGB Style, WOD Monday - 11/5/18 Dan Gallagher November 4, 2018 FGB Style, WOD Front Squats 5x3 Same Weight3 Rounds - Max Reps at Each Station in 1 Minute Front Squats (115/75 lbs) Bike (Calories) Push-ups Rest
Dan Gallagher November 1, 2018 AMRAP, WOD, No Kip November Friday - 11/2/18 Dan Gallagher November 1, 2018 AMRAP, WOD, No Kip November Barbell Lunge - Front Rack 2-2-2-2-2 2 = 2 Per Leg (4 Total)14 Minute AMRAP 7 Strict Pull-ups 14 Sit-ups 21 Wall Ball (20/14 lbs)
Sarah Gallagher October 31, 2018 WOD, FGB Style Thursday - 11/1/18 Sarah Gallagher October 31, 2018 WOD, FGB Style Romanian Deadlifts 5x3 (Same Weight) 3 Rounds: 1 Minute Max Reps Kettlebell Swings (32/24 kg) Ring Dips Rest
Sarah Gallagher October 30, 2018 WOD, AMRAP Wednesday - 10/31/18 Sarah Gallagher October 30, 2018 WOD, AMRAP 10 Minute AMRAP: 10 Dumbbell Burpees Deadlifts (50/35 lbs) 30 Second Hollow Rock Hold 10 Wall-Ball (20/14 lbs) 5 Minute Rest 10 Minute AMRAP: 10 Dumbbell Power Cleans (50/35 lbs) 30 Second Hollow Rock Hold 10 Box Jumps (24/20 in)
Dan Gallagher October 29, 2018 WOD, For Time Tuesday - 10/30/18 Dan Gallagher October 29, 2018 WOD, For Time 5 Rounds: For Time 50 Double Unders 15/12 Calories Bike 10 Shoulder to Overhead (155/105 lbs) 5 Bar Muscle-ups
Dan Gallagher October 28, 2018 WOD, For Time Monday - 10/29/18 Dan Gallagher October 28, 2018 WOD, For Time Overhead Squats 3-3-3-3-3"Ground Breaking" - CFNEFor Time: 50/35 Cal Row 35 Lateral Bar Burpees 50 Overhead Squats (95/65 lbs)
Sarah Gallagher October 25, 2018 WOD, For Time Friday - 10/26/18 Sarah Gallagher October 25, 2018 WOD, For Time "Dirty 30" For Time: 30 Box Jumps (24/20") 30 Pull-ups 30 Kettlebell Snatch (24/16 kg) (15 each arm) 30 Barbell Lunges (75/55 lbs) 30 Toes to Bar 30 Push-Press (75/55 lbs) 30 GHD Hip/Back Extension 30 Wall-Ball (20/14 lbs) 30 Burpees 30 Double Unders
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)
