Sarah Gallagher November 14, 2017 WOD, For Time Wednesday 11/15/17 Sarah Gallagher November 14, 2017 WOD, For Time For Time 10 Strict Handstand Push-ups 20 Power Snatch (75/55 lbs) 30 Box Jumps (24/20") 40 Wall Ball (20/14 lbs) 1,000m BikeSumo Deadlifts 3-3-3-3-3
Sarah Gallagher November 13, 2017 WOD, For Time Tuesday 11/14/17 Sarah Gallagher November 13, 2017 WOD, For Time 10 Rounds - For Time 30 Double Unders 6 Pull-Ups (Strict) 10 Push-Press ( 95/65 lbs)
Dan Gallagher November 12, 2017 WOD, AMRAP Monday - 11/13/17 Dan Gallagher November 12, 2017 WOD, AMRAP Back Squat 5 x 5 2 Minutes Rest between Sets8 Minute AMRAP 8 Alternating Pistol Squats 10 Kettlebell Deadlifts (24/16 kg - Each Arm) 12 Sit-up
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")
