Sarah Gallagher

October 11, 2018

WOD, Tabata

Friday - 10/12/18

Sarah Gallagher

October 11, 2018

WOD, Tabata

"Tabata" - 8 Rounds: 20 seconds work, 10 seconds rest at each Station
Wall-Ball (20/14 lbs)
Russian Kettlebell Swings (24/16 kg)
Bike (Calories)
Sit-ups
1 Minute Rest after Each Station

Sarah Gallagher

October 10, 2018

WOD, AMRAP

Thursday - 10/11/18

Sarah Gallagher

October 10, 2018

WOD, AMRAP

Half Cindy 10 Minute AMRAP:
5 Pull-ups
10 Push-up
15 Air Squats

Rest 5 minutes

Half Hangry Cindy 10 Minute AMRAP:
5 Chest to Bar Pull-ups
10 Lateral Bar Burpees
15 Overhead Squat (95/65 lbs)

Sarah Gallagher

October 9, 2018

WOD

Wednesday - 10/10/18

Sarah Gallagher

October 9, 2018

WOD

Split Jerk
2-2-2-2-2 (Increase Weight)

3 Rounds:
1 minute Plank Hold (Top of Push-up) (accumulate time)
50 Double Unders

Sarah Gallagher

October 8, 2018

WOD, For Time

Tuesday - 10/9/18

Sarah Gallagher

October 8, 2018

WOD, For Time

4 Rounds: For Time
400m Run
15 Deadlifts (185/125 lbs)
3 Rope Climbs

Sarah Gallagher

October 7, 2018

WOD, For Time

Monday - 10/8/18

Sarah Gallagher

October 7, 2018

WOD, For Time

Front Squat
5-5-5-5-5 (increase weight)

3 Rounds: 1 minute for Max Reps
Row (Calories)
Thruster (75/55 lbs)
Rest Score = Total Reps

Sarah Gallagher

October 4, 2018

WOD, Open Workout

Friday - 10/5/18

Sarah Gallagher

October 4, 2018

WOD, Open Workout

Open Workout 13.4
As many reps as possible in 7 Minutes:
3 Clean & Jerks
3 Toes to Bar
6 Clean & Jerks
6 Toes to Bar
9 Clean & Jerks
9 Toes to Bar
12 Clean & Jerks
12 Toes to Bar
15 ......
15.....

Dan Gallagher

October 3, 2018

Blog, Challenge Series, Strongtown's Finest, For Time, WOD

Thursday - 10/4/18

Dan Gallagher

October 3, 2018

Blog, Challenge Series, Strongtown's Finest, For Time, WOD

Pausing Back Squat
  5 x 3 (Same Weight)
  3 second pause at the bottom of each Squat

For Time:
  25 Box Jumps (30/24")
  50 Wall-Ball (20/14 lbs)

Sarah Gallagher

October 2, 2018

WOD, FGB Style

Wednesday - 10/3/18

Sarah Gallagher

October 2, 2018

WOD, FGB Style

3 Rounds - Max reps at Each Station in 1 Minute
Hang Power Cleans (115/75 lbs)
Sit-ups Row (Calories)
Rest

After 3 Rounds, rest 5 Minutes and then....

10 Minutes to Establish:
1 Rep Max Hang Power Clean

Sarah Gallagher

October 1, 2018

WOD, AMRAP

Tuesday - 10/2/18

Sarah Gallagher

October 1, 2018

WOD, AMRAP

20 Minute AMRAP:
5 Handstand Push-ups
10 Dumbbell Alternating Squat Snatch
20 Double Unders (Unbroken)

Sarah Gallagher

September 30, 2018

WOD, For Time

Monday - 10/1/18

Sarah Gallagher

September 30, 2018

WOD, For Time

Bench Press
5x3 (Same Weight)

3 Rounds: For Time
20 Russian Kettlebell Swings (24/16 kg)
15 Push-up
10 Strict Pull-ups

Friday - 10/12/18

Thursday - 10/11/18

Wednesday - 10/10/18

Tuesday - 10/9/18

Monday - 10/8/18

Friday - 10/5/18

Thursday - 10/4/18

Wednesday - 10/3/18

Tuesday - 10/2/18

Monday - 10/1/18

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