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Blogs & Workouts

Sarah Gallagher
August 23, 2018
WOD, EMOM

Friday 8/24/18

Sarah Gallagher
August 23, 2018
WOD, EMOM
Friday 8/24/18

EMOM: 8 Rounds (every 90 seconds)
2 Low Hang Snatch Pulls (start at knees)
1 Power Snatch
1 Squat Snatch + 1 Overhead Squat

7 Rounds for Time:
35 Double Unders
1 Snatch Attempt

Tagged: Low Hang Snatch, Power Snatch, Squat Snatch, Overhead Squat, Double Under

Comment
Sarah Gallagher
August 22, 2018
WOD, AMRAP

Thursday 8/23/18

Sarah Gallagher
August 22, 2018
WOD, AMRAP
Thursday 8/23/18

25 minute AMRAP:
400 meter Run
20 Wall-Ball (20/14)
15/12 Cal Bike
10 Toes to Bar

Tagged: Run, Wall Ball, Bike (Calories), Toes to Bar

Comment
Sarah Gallagher
August 21, 2018
WOD, AMRAP

Wednesday 8/22/18

Sarah Gallagher
August 21, 2018
WOD, AMRAP
Wednesday 8/22/18

Front Squat
4 x 10
Same Weight (4 sets, 10 reps)

8 minute AMRAP
40 Burpees to Target
Max Squat Cleans (155/105 lbs)

Tagged: Front Squat, Burpee to Target, Squat Clean

Comment
Sarah Gallagher
August 20, 2018
WOD

Tuesday 8/21/18

Sarah Gallagher
August 20, 2018
WOD
Tuesday 8/21/18

Push Press
5x3 (Same Weight)

21-15-9
Dumbbell Snatch (50/35 lbs)
Handstand Push-ups

Tagged: Push Press, Dumbbell Snatch, Handstand Push-up

Comment
Sarah Gallagher
August 19, 2018
WOD, For Time

Monday 8/20/18

Sarah Gallagher
August 19, 2018
WOD, For Time
Monday 8/20/18

For time:
1 Mile Run
50 Russian Kettlebell Swings (24/16 kg)
40 Kettlebell Step-ups (20/16")
30 Kettlebell Goblet Lunge (24/16 kg)
20 Sumo Deadlift High-Pull (24/16 kg)

Tagged: Run, Kettlebell Swing, Kettlebell Step-up, Kettlebell Goblet Lunge, Sumo Deadlift High Pull

Comment
Sarah Gallagher
August 16, 2018
WOD, For Time

Friday 8/17/18

Sarah Gallagher
August 16, 2018
WOD, For Time
Friday 8/17/18

Max Weight Overhead Walking Lunge
20' Distance

"Karen"
For Time

150 Wall-Ball (20/14 lbs)

Tagged: Overhead Walking Lunge, Wall Ball

Comment
Sarah Gallagher
August 15, 2018
WOD

Thursday - 8/16/18

Sarah Gallagher
August 15, 2018
WOD
Thursday - 8/16/18

400m Run x 4
2 minute Rest after each round

3 Rounds: 1 minute for Max Reps
Bench Press (115/75)
Abmat Sit-ups
Box Jumps(24/20)

Tagged: Run, Bench Press, Sit-ups, Box Jump

Comment
Sarah Gallagher
August 14, 2018
WOD, For Time

Wednesday - 8/15/18

Sarah Gallagher
August 14, 2018
WOD, For Time
Wednesday - 8/15/18

Split Jerk
2-2-2-1-1-1 (Increase weight each)

4 Rounds: For time
24 Double Unders
12 Kettlebell Snatch (24/16kg) (6 each Arm)
8 Kettlebell Overhead Squat (24/16kg) (4 Each Arm)

Tagged: Split Jerk, Double Under, Kettlebell Snatch, Kettlebell Overhead Squat

Comment
Sarah Gallagher
August 13, 2018
WOD, AMRAP

Tuesday - 8/14/18

Sarah Gallagher
August 13, 2018
WOD, AMRAP
Tuesday - 8/14/18

20 Minute AMRAP:
6 Power Cleans (155/105 lbs)
12 Bar Facing Burpees
3 Bar Muscle-up

Tagged: Power Clean, Bar Facing Burpee, Muscle-up

Comment
Sarah Gallagher
August 12, 2018
WOD, For Time

Monday - 8/13/18

Sarah Gallagher
August 12, 2018
WOD, For Time
Monday - 8/13/18

Back Squats
5x5 (Same weight)
2 minute rest after each round

2 Rounds: 10 minute cap

50 Air Squats
400 meter Run

Tagged: Back Squat, Air Squat, Run

Comment
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