Sarah Gallagher July 30, 2019 WOD, FGB Style Wednesday - 7/31/19 Sarah Gallagher July 30, 2019 WOD, FGB Style Push-Jerk 4 x 8 (Touch & Go aka Fast) Same Weight 2 Rounds - 1 Minute Stations Double Unders Thrusters (115/75 lbs) Burpees Rest
Sarah Gallagher July 29, 2019 WOD, AMRAP Tuesday - 7/30/2019 Sarah Gallagher July 29, 2019 WOD, AMRAP Deadlift 3-3-3-3-3 10 Minute AMRAP: 10 Deadlifts (185/125) 20 Sit-ups 15/12 Cal Bike
Sarah Gallagher July 28, 2019 WOD, For Time Monday - 7/29/19 Sarah Gallagher July 28, 2019 WOD, For Time 5 Rounds - For Time: 20/15 Calorie Row 200' Dumbbell Farmer Carry (50/35 lbs) 20 Wall Ball (20/14 lbs) 30 second Ring Support hold
Sarah Gallagher July 25, 2019 WOD, FGB Style Friday - 7/26/19 Sarah Gallagher July 25, 2019 WOD, FGB Style Bench Press 5 x 5 Same weight 3 Rounds - 1 Minute Stations Handstand Push-ups Barbell Lunges (95/65 lbs) Sit-ups Rest
Sarah Gallagher July 24, 2019 WOD Thursday - 7/25/19 Sarah Gallagher July 24, 2019 WOD Rounds of 4 Minutes 2 Minutes rest between Rounds Round 1) 200m Run Max Box Jump Overs (24/20”) Round 2) 200m Run Max Calorie Row Round 3) 200m Run Max Wall Ball (20/14 lbs) Round 4) 200m Run Max Cal Bike
Sarah Gallagher July 23, 2019 WOD, For Time Wednesday - 7/24/19 Sarah Gallagher July 23, 2019 WOD, For Time For Time: 400m Run 5 Rounds of Cindy 400m Run 50 Kettlebell Swings (24/16 kg) 400m Run
Sarah Gallagher July 22, 2019 WOD, For Time Tuesday - 7/23/19 Sarah Gallagher July 22, 2019 WOD, For Time Clean & Jerks Complex 1 Squat Clean 2 Split Jerks Work up to a heavy set Squat Clean Grace: 30 Squat Clean & Jerks (135/95 lbs)
Dan Gallagher July 21, 2019 AMRAP, WOD Monday - 7/22/19 Dan Gallagher July 21, 2019 AMRAP, WOD Back Squat 5 x 2 Same weight10 Minute AMRAP 10 Alernating. Dumbbell Snatch (50/35 lbs) 30 Double Unders 15 Toes to Bar 30 Double Unders
Sarah Gallagher July 18, 2019 WOD, For Time Friday - 7/19/19 Sarah Gallagher July 18, 2019 WOD, For Time Front Squat: 5 x 5 Same Weight 18-15-12-9: Front Squats (95/65 lbs) Burpees
Sarah Gallagher July 17, 2019 WOD, Not for Time Thursday - 7/18/19 Sarah Gallagher July 17, 2019 WOD, Not for Time Dumbbell Bench Press: 10-10-10-10 Single Arm (5 per arm - alternating ) Single Arm Dumbbell Row: 4x10 (Same Weight) Core: 3 Rounds - Not for Time 10 Weighted Sit-ups (Weight behind head) 15 GHD Hip Ext. 1 Minute Plank Hold
