Sarah Gallagher September 28, 2017 WOD, For Time Friday 9/29/17 Sarah Gallagher September 28, 2017 WOD, For Time 5 Rounds - For Time 500m Row 10 Burpee Box Jumps (24/20") 5 Bench Press (135/95 lb) 2 Ring Muscle-ups
Dan Gallagher September 27, 2017 WOD Thursday 9/28/17 Dan Gallagher September 27, 2017 WOD 4 Rounds of 5:00 - For Total Reps 2 Minutes Rest after Each Round Round 1) 400m Run + Max Wall Ball (20/14 lbs) Round 2) 400m Run + Max Double Unders Round 3) 400m Run + Max Bike (Calories) Round 4) 400m Run + Max Double Kettlebell Swings (24/16 kg)
Sarah Gallagher September 26, 2017 WOD Wednesday 9/27/17 Sarah Gallagher September 26, 2017 WOD Barbell Complex 2 Clean Pulls + 1 Squat Clean 5 Sets increasing weightPausing Front Squat 5x3 3" Pause at Bottom
Sarah Gallagher September 25, 2017 WOD, AMRAP Tuesday 9/26/17 Sarah Gallagher September 25, 2017 WOD, AMRAP Split Press 6-6-6-6"Thunderstruck"12 Minute AMRAP 8 Alternating Dumbbell Snatch (50/35 lbs) 16' Waiter Lunge (right or left arm) 8 Handstand Push-ups 16' Waiter Lunge (opposite arm)
Dan Gallagher September 24, 2017 WOD, For Time Monday - 9/25/17 Dan Gallagher September 24, 2017 WOD, For Time Overhead Squat a Ton and Run4 Rounds Overhead Squat 1 Ton 400m RunOne Metric Ton = 2,204lbsChoose weight & rep scheme (see post for breakdown)
Sarah Gallagher September 21, 2017 WOD, For Time Friday 9/22/17 Sarah Gallagher September 21, 2017 WOD, For Time 5 Rounds - For Time 2 Rope Climbs 14 Pistol Squats 40 Double Unders
Sarah Gallagher September 20, 2017 WOD, AMRAP Thursday 9/21/17 Sarah Gallagher September 20, 2017 WOD, AMRAP 24 Minute AMRAP Buy-in: 1 Mile Run 15 Ring Dips 20 Overhead Lunges (45/25 lbs) 15 Sit-ups 200m Run
Sarah Gallagher September 19, 2017 WOD, For Time Wednesday 9/20/17 Sarah Gallagher September 19, 2017 WOD, For Time Thruster 6 Minutes to Establish a 3 Rep Max15-12-9 Dumbbell Cluster (50/35 lbs) Pull-ups
Dan Gallagher September 18, 2017 WOD, FGB Style Tuesday 9/19/17 Dan Gallagher September 18, 2017 WOD, FGB Style Row 4 x 250m4 Rounds - Max Reps at Each Station in 1 Minute Push-ups Power Snatch (75/55 lbs) Rest
Sarah Gallagher September 17, 2017 WOD, EMOM Monday 9/18/17 Sarah Gallagher September 17, 2017 WOD, EMOM Back Squat 5 x 2Every Minute on the Minute - 8 Minutes 4 Front Squats (155/105 lbs) 4 Bar Facing Burpees
