Sarah Gallagher January 17, 2018 WOD, For Time Thursday 1/18/18 Sarah Gallagher January 17, 2018 WOD, For Time 5 Sets 1 Press + 2 Push Press21-15-9 Row (Calories) Kettlebell Swings (24/16 kg)
Sarah Gallagher January 16, 2018 WOD, EMOM, Blog Wednesday 1/17/18 Sarah Gallagher January 16, 2018 WOD, EMOM, Blog 6:00am, 8:00am & 9:30am Classes are CanceledNoon & Evening Classes are On24 Minute EMOM Alternating Rounds Odd: 3 Deadlifts + 5 Ring Dips Even: 15 Sit-ups
Sarah Gallagher January 15, 2018 WOD, AMRAP Tuesday 1/16/18 Sarah Gallagher January 15, 2018 WOD, AMRAP 12 Minute AMRAP 24 Double Unders 12 Toes to Bar 6 Thrusters (115/75 lbs)Back Squat 3-3-3-3-3
Sarah Gallagher January 14, 2018 WOD, Open Workout Monday 1/15/18 Sarah Gallagher January 14, 2018 WOD, Open Workout 2013 Open Workout - 13.117 Minutes 40 Burpees 30 Snatches (75/45 lbs) 30 Burpees 30 Snatches (135/75 lbs) 20 Burpees 30 Snatches (165/100 lbs) 10 Burpees As Many Snatches as Possible in Remaining Time (210/120 lbs)
Sarah Gallagher January 11, 2018 WOD, For Time Firday 1/12/18 Sarah Gallagher January 11, 2018 WOD, For Time For Time 100 Mountain Climbers 80 Air Squats 60 Double Unders 40 Wall Ball (20/14 lbs) 20 Handstand Push-ups 50 Mountain Climbers 40 Air Squats 30 Double Unders 20 Wall Ball (20/14 lbs) 10 Handstand Push-ups
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
