Sarah Gallagher January 10, 2018 WOD, AMRAP Thursday 1/11/18 Sarah Gallagher January 10, 2018 WOD, AMRAP Clean & Jerk 1-1-1-1-1-1-1 (full squat clean)7 Minute AMRAP Squat Clean & Jerk @ 75% - 80% of 1RM
Sarah Gallagher January 9, 2018 WOD, Tabata Wednesday 1/10/18 Sarah Gallagher January 9, 2018 WOD, Tabata Pull-up Complex Tabata - 8 Rounds of 20" Work & 10" Rest at Each Station Chest to Bar Pull-ups Alternating Lunges Burpees 1 Minute Rest between Movements
Sarah Gallagher January 8, 2018 WOD, For Time Tuesday 1/9/18 Sarah Gallagher January 8, 2018 WOD, For Time For Time 21 Bodyweight Back Squats 7 Rope Climbs 15 Bodyweight Back Squats 5 Rope Climbs 9 Bodyweight Back Squats 3 Rope Climbs
Sarah Gallagher January 7, 2018 WOD, AMRAP Monday 1/8/18 Sarah Gallagher January 7, 2018 WOD, AMRAP Bench Press 1-1-1-1-18 Minute AMRAP 8 Shoulder to Overhead 12 Calorie Row 24 Double Unders
Dan Gallagher January 3, 2018 AMRAP, WOD Thursday - 1/4/18 Dan Gallagher January 3, 2018 AMRAP, WOD Bench Press 1-1-1-1-18 Minute AMRAP 8 Shoulder to Overhead (95/65 lbs) 12 Calorie Row 24 Double Unders
Sarah Gallagher January 2, 2018 WOD, Total Reps, Blog, Challenge Series Wednesday 1/3/18 Sarah Gallagher January 2, 2018 WOD, Total Reps, Blog, Challenge Series 5 Rounds - Max Reps at Each Station in 1 Minute Hang Power Cleans (95/65 lbs) Rounds of Cindy (5 Pull-ups, 10 Push-ups, 15 Squats) Sit-ups 30 Seconds Rest after Each Station Score = Total Reps
Dan Gallagher January 1, 2018 Blog, WOD, Strongtown's Finest, Kids, Showdown Saturday, Sunday Skills Tuesday - 1/2/18 Dan Gallagher January 1, 2018 Blog, WOD, Strongtown's Finest, Kids, Showdown Saturday, Sunday Skills Deadlift 3-3-3-3-315-12-9 Alternating Dumbbell Snatch (50/35 lbs) Burpee Box Jump Overs (24/20")
Sarah Gallagher December 28, 2017 WOD, Ladder Friday 12/28/17 Sarah Gallagher December 28, 2017 WOD, Ladder Back Squat 1-1-1-1-17 Minute Ladder +3 Burpees +3 Kettlebell Swings (24/16 kg)
Sarah Gallagher December 27, 2017 WOD, Time Trial Thursday 12/28/17 Sarah Gallagher December 27, 2017 WOD, Time Trial Time Trials 50 Pull-ups 100 Push-ups 250m Row 500m Row 500m Bike 1,000m Bike
Sarah Gallagher December 26, 2017 WOD, For Time Wednesday 12/27/17 Sarah Gallagher December 26, 2017 WOD, For Time Power Cleans (Touch & Go) 5 x 3 21-15-9 (12 Minute Cap) Power Cleans (135/95 lbs) Wall Ball (20/14 lbs)
