Sarah Gallagher

November 27, 2018

WOD, EMOM, AMRAP

Wednesday - 11/28/18

Sarah Gallagher

November 27, 2018

WOD, EMOM, AMRAP

EMOM - 8 Minutes
1 Hang Power Snatch + 1 Overhead Squat
1 Hang Squat Snatch
2 Squat Snatches

12 Minute AMRAP:
6 Squat Snatches (115/80 lbs)
2 Rope Climbs
12/9 Calories Bike

Sarah Gallagher

November 26, 2018

WOD, Skill Work, For Time

Tuesday - 11/27/18

Sarah Gallagher

November 26, 2018

WOD, Skill Work, For Time

Skill Work - Strict Gymnastics

For Time:
   50 Double Unders
   25 Strict Pull-ups
   50 Double Unders
   20 Strict Handstand Push-up
   50 Double Unders
   15 Strict Ring Dips
   50 Double Unders
   10 Strict Toes to Bar

Dan Gallagher

November 25, 2018

WOD, AMRAP, Total Reps

Monday - 11/26/18

Dan Gallagher

November 25, 2018

WOD, AMRAP, Total Reps

3:00 ARMAP
  21/15 Calorie Row
  18 Lateral Bar Burpees
  Max Thrusters (75/55 lbs)

3:00 ARMAP
  18/13 Calorie Row
  15 Lateral Bar Burpees
  ………

Sarah Gallagher

November 21, 2018

WOD, Hero, AMRAP

Thursday - 11/22/18

Sarah Gallagher

November 21, 2018

WOD, Hero, AMRAP

"The Chief"
5 Rounds - 3:00 minute AMRAP
3 Power Cleans (135/95 lbs)
6 Push-ups
9 Air Squats

Sarah Gallagher

November 20, 2018

WOD, FGB Style

Wednesday - 11/21/18

Sarah Gallagher

November 20, 2018

WOD, FGB Style

6 Rounds: 1 Minute Max Reps
Shoulder to Overhead (115/75 lbs)
Burpee Box Jumps (24/ 20 in)
Strict Pull-ups
Rest

Sarah Gallagher

November 19, 2018

Chipper, For Time, WOD

Tuesday - 11/20/18

Sarah Gallagher

November 19, 2018

Chipper, For Time, WOD

For Time:
200 Double Unders
1,500m Row
100 Wall Ball (20/14 lbs)
50/35 Calorie Bike

Sarah Gallagher

November 18, 2018

WOD, AMRAP

Monday - 11/19/18

Sarah Gallagher

November 18, 2018

WOD, AMRAP

Back Squat
2-2-2-2-2
Increase weight between each set

10 Minute AMRAP:
30' Overhead Walking Lunge (45/25 lbs)
10 Alternating Dumbbell Snatch (60/45) lbs
20 Sit-ups

Sarah Gallagher

November 15, 2018

WOD, For Time

Friday - 11/16/18

Sarah Gallagher

November 15, 2018

WOD, For Time

For Time:
21-15-9
Hang Power Snatch (75/55 lbs)
Double Unders x2 (42-30-18)

Rest 5 Minutes

9-15-21
Hang Power Snatch (75/55 lbs)
Double Unders x2 (18-30-42)

Sarah Gallagher

November 14, 2018

WOD, For Time

Thursday - 11/15/18

Sarah Gallagher

November 14, 2018

WOD, For Time

15 Rounds: For Time
1 Squat Clean (AHAP)
3 Strict Chest to Bar Pull-ups
5 Wall-Ball (25/14 lbs) (14 to 10' Target)

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)

Wednesday - 11/28/18

Tuesday - 11/27/18

Monday - 11/26/18

Thursday - 11/22/18

Wednesday - 11/21/18

Tuesday - 11/20/18

Monday - 11/19/18

Friday - 11/16/18

Thursday - 11/15/18

Friday - 11/9/18

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