Sarah Gallagher October 3, 2017 WOD Wednesday 10/4/17 Sarah Gallagher October 3, 2017 WOD Barbell Complex 2 Snatch Pull + 1 Squat Snatch Work to a max complexTempo Back Squats 5 x 3 - Same Weight 5" Second tempo on descent
Sarah Gallagher October 2, 2017 AMRAP, WOD, Challenge Series, Blog, Death By Tuesday - 10/3/17 Sarah Gallagher October 2, 2017 AMRAP, WOD, Challenge Series, Blog, Death By Death by 10m Run Perform 1 x 10m Run the 1st Minute Perform 2 x 10m Runs the 2nd Minute Perform 3 x 10m the 3rd Minute, Etc....9 Minute Ascending Ladder +3 Pull-ups +3 Push-ups +3 V-Ups
Dan Gallagher October 1, 2017 For Time, WOD, Strongtown's Finest, Challenge Series, Blog Monday - 10/2/17 Dan Gallagher October 1, 2017 For Time, WOD, Strongtown's Finest, Challenge Series, Blog For Time 50 Power Cleans (115/75 lbs) + 50 Sit-ups *Handstand Option 40 Front Squats (115/75 lbs) + 40 Lunges *Handstand Option 30 Shoulder to Overhead (115/75 lbs) + 30 Box Jumps (24/20") *Handstand Option 20 Hang Squat Cleans (115/75 lbs) + 20 Burpees *Handstand Option
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
