Sarah Gallagher November 9, 2017 Hero, AMRAP, WOD Friday 11/10/17 Sarah Gallagher November 9, 2017 Hero, AMRAP, WOD "Rahoi" - 12 Minute AMRAP 12 Box Jumps (24/20") 6 Thursters (95/65 lbs) 6 Bar Facing Burpees5 Minutes Rest...and then6 Minutes Establish a 1 Rep Max Thruster
Sarah Gallagher November 8, 2017 WOD, For Time Thursday 11/9/17 Sarah Gallagher November 8, 2017 WOD, For Time Overhead Squat 10-5-3-1--1--1-3-5-103 Rounds - For Time 10 Dumbbell Overhead Squats (40/25 lbs) 30 Double Unders
Sarah Gallagher November 7, 2017 WOD Wednesday 11/8/17 Sarah Gallagher November 7, 2017 WOD 4 Rounds - Max Reps at Each Station in 1 Minute Wall Ball (20/14 lbs) Row (Calories) Ring Dips (Strict) Kettlbell Swings (24/16 kg) Rest
Sarah Gallagher November 6, 2017 WOD Tuesday 11/7/17 Sarah Gallagher November 6, 2017 WOD Hang Squat Clean 6 x 2 Same WeightFront Squat 3 x 10 Same WeightDumbbell Row 3 x 10 (Each Arm) 20 Sit-ups after each set
Sarah Gallagher November 5, 2017 AMRAP, WOD Monday 11/6/17 Sarah Gallagher November 5, 2017 AMRAP, WOD 9 Minute AMRAP 9 Deadlifts (185/125 lbs) 6 V-Ups 3 Strict Pull-ups5 Minutes Rest10 Minute AMRAP 10/7 Calorie Bike 5 Box Jumps (30/24") 10 Russian Kettlebell Swings (32/24 kg)
Sarah Gallagher November 2, 2017 Friday 11/3/17 Sarah Gallagher November 2, 2017 Weighted Pull-ups 5 x 3No Kip November Wildcard: 3 Weighted Pull-ups + 3 Strict Pull-upsEMOM - 10 Minutes 4 Back Squats 20 Double Unders
Sarah Gallagher November 1, 2017 Blog, Strongtown's Finest, WOD, Barbell WOD, AMRAP Thursday 11/2/17 Sarah Gallagher November 1, 2017 Blog, Strongtown's Finest, WOD, Barbell WOD, AMRAP 3 Position Snatch - Work to a Max Complex High Hang Low Hang Ground (Touch & Go)12 Minute AMRAP 12 Dumbbell Snatch (50/35 lbs) 12 Box Jumps (24/20")
Sarah Gallagher October 31, 2017 WOD, Blog, No Kip November, Challenge Series No Kip November Sarah Gallagher October 31, 2017 WOD, Blog, No Kip November, Challenge Series 4 Rounds - Not For Time 20 Second L-Sit Hold (Parlettes or Rings) 10 Barbell Roll-outs 10 Med Ball Windshield Wipers 5 Strict Toes to Bar4 Rounds - 1 Minute at Each Station Alternating Movements Sit-ups Plank Holds
Sarah Gallagher October 30, 2017 WOD, For Time, Blog, Battle for the Bell Tuesday 10/31/17 Sarah Gallagher October 30, 2017 WOD, For Time, Blog, Battle for the Bell Broomstick Mile 25 Back Squats 25 Front Squats 25 Overhead Squats 400m Row 25 Press 25 Push Press 25 Push Jerk 400m Row 50 Hang Power Cleans 400m Row 50 Power Snatch 400m Row
Sarah Gallagher October 29, 2017 WOD Monday 10/30/17 Sarah Gallagher October 29, 2017 WOD Not For Time - Bench Press 5x3 After each set complete 90' Farmer Carry
