Sarah Gallagher August 31, 2017 Blog, WOD Friday 9/1/17 Sarah Gallagher August 31, 2017 Blog, WOD Back Squat 10-9-8-7-6-5-4-3-2-1 Increasing weight between each set After each set complete 7-10 V-Ups
Sarah Gallagher August 30, 2017 WOD, AMRAP Thursday 8/31/17 Sarah Gallagher August 30, 2017 WOD, AMRAP 2 Rounds - For Time 30 Pull-ups 400m Run15 Minute EMOM (Station Rotation) A) 5 Strict Pull-ups B) 5 Strict Handstand Push-ups C) 5 Strict Ring Dips
Sarah Gallagher August 29, 2017 WOD, For Time Wednesday 8/30/17 Sarah Gallagher August 29, 2017 WOD, For Time Front Squat 4-4-4-4 No rack - bar starts on floor15-12-9 Front Squat (155/105 lbs) Wall Ball Sit-ups (20/14 lbs)
Sarah Gallagher August 28, 2017 WOD, AMRAP Tuesday 8/29/17 Sarah Gallagher August 28, 2017 WOD, AMRAP 10 Minute AMRAP x2 10 Toes to Bar 10 Alternating Dumbbell Squat Snatch (40/25 lbs) 200m Run5 Minutes Rest, start 2nd AMRAP where 1st one ended
Dan Gallagher August 27, 2017 For Time, WOD Monday - 8/28/17 Dan Gallagher August 27, 2017 For Time, WOD Bench Press Work up to a 1 Rep Max for the Day3 RoundsFor Time 500m Row 15 Burpee Box Jumps (24/20")
Dan Gallagher August 24, 2017 WOD, For Time Friday 8/25/17 Dan Gallagher August 24, 2017 WOD, For Time Muscle-up Clean Ladder6 Rounds - For Time 4 Bar Muscle-ups ... or ... 8 Chest to Bar Pull-ups 2 Cleans Ascending WeightSee details for weights & levels
Sarah Gallagher August 23, 2017 WOD, AMRAP, Girl Thursday 8/24/17 Sarah Gallagher August 23, 2017 WOD, AMRAP, Girl "Nicole Gets a Ring"20 Minute AMRAP 400m Run Max Ring DipsScore = Total Ring Dips
Sarah Gallagher August 22, 2017 WOD, For Time Wednesday 8/23/17 Sarah Gallagher August 22, 2017 WOD, For Time For Time 15 Push Press 5 Rope Climbs 12 Push Press 4 Rope Climbs 9 Push Press (3/4 Bodyweight) 3 Rope Climbs 6 Push Press 2 Rope Climbs 3 Push Press 1 Rope Climb
Sarah Gallagher August 21, 2017 WOD, For Time Tuesday 8/22/17 Sarah Gallagher August 21, 2017 WOD, For Time For Time 100m Run 15 Deadlifts 200m Run 50 Double Unders 400m Run 50 Double Unders 200m Run 15 Deadlifts
Sarah Gallagher August 20, 2017 WOD, Total Reps Monday 8/21/17 Sarah Gallagher August 20, 2017 WOD, Total Reps Overhead Barbell Walking Lunge 20' Distance Max Weight 3 Rounds - Max Reps at Each Station in 1 Minute Box Jump (24/20") Barbell Lunges (95/65 lbs) Wall Climbs Rest
