Sarah Gallagher

August 21, 2019

WOD, FGB Style

Thursday - 8/22/19

Sarah Gallagher

August 21, 2019

WOD, FGB Style

Farmer Carry
100’ Distance
Max Weight

3 Rounds - Max Reps at Each Station in 1 Minute
Kettlebell Swings (24/16 kg)
Kettlebell Step-ups (24/16 kg)
Bike (Cal)
30” Rest after Each Station

Sarah Gallagher

August 20, 2019

WOD, AMRAP

Wednesday - 8/21/19

Sarah Gallagher

August 20, 2019

WOD, AMRAP

10 Minute AMRAP
10 DB Hang Clean & Jerk
20’ DB Waiter Lunge
5 Chest to Bar Pull-ups
20’ DB Waiter Lunge

Split Jerk
1-1-1-1-1
Increase weight

Sarah Gallagher

August 19, 2019

WOD, AMRAP

Tuesday - 8/20/19

Sarah Gallagher

August 19, 2019

WOD, AMRAP

Front Squat
5 x 2
Same Weight

10 Minute AMRAP:
50/35 Cal Row (Buy-in)
5 Hang Squat Cleans
10 Lateral Bar Burpees

Sarah Gallagher

August 18, 2019

WOD, For Time

Monday - 8/19/19

Sarah Gallagher

August 18, 2019

WOD, For Time

“Run Annie Run”
50-40-30-20-10
Double Unders
Sit-ups
400m Run

Score = Total Time

Sarah Gallagher

August 15, 2019

WOD, AMRAP

Friday - 8/16/19

Sarah Gallagher

August 15, 2019

WOD, AMRAP

3 Minute AMRAP:
200m Run
18 Toes to Bar
Max Overhead Squats (75/55 lbs)

3 Min AMRAP:
200m Run
15 Toes to Bar
Max Overhead Squats (95/65 lbs)

3 Minute AMRAP:
200m Run
12 Toes to Bar
Max Overhead Squats (115/75 lbs)

3 Minute AMRAP:
200m Run
9 Toes to Bar
Max Overhead Squats (135/95 lbs)

Sarah Gallagher

August 14, 2019

WOD, FGB Style

Thursday - 8/15/19

Sarah Gallagher

August 14, 2019

WOD, FGB Style

Back Squat
5-5-5-5-5
Increase weight between each set

3 Rounds - Max Reps at Each Station in 1 Minute
Wall-Ball (20/14 lbs)
Double Kettlebell Deadlift (24/16 kg - Each Hand)
Bike (Cal)
Rest

Sarah Gallagher

August 13, 2019

WOD, For Time

Wednesday - 8/12/19

Sarah Gallagher

August 13, 2019

WOD, For Time

For Time:
1-2-3-4-5-6-7-8-9-10
Hang Power Cleans (155/105 lbs)
Bar-facing burpees

Gymnastic Accessory Work:
Chin Over Bar Hold
4 x 10-20" Hold
Pull-up grip (palms over)

Sarah Gallagher

August 12, 2019

WOD, AMRAP

Tuesday - 8/13/19

Sarah Gallagher

August 12, 2019

WOD, AMRAP

10 Minute AMRAP:
12 Alt. DB Split Snatch (50/35)
36 Double Unders
2 Rope Climbs

Rest 5 min, directly into….

10 minutes to FInd:
1 Rep Max Squat Snatch

Sarah Gallagher

August 11, 2019

WOD, For Time

Monday - 8/12/19

Sarah Gallagher

August 11, 2019

WOD, For Time

Bench Press
5x3 (Same Weight)

21-15-9
Hand Release Push-ups
Box Jumps (24/20 in)
Sit-ups

Sarah Gallagher

August 8, 2019

WOD, Chipper, For Time

Friday - 8/9/19

Sarah Gallagher

August 8, 2019

WOD, Chipper, For Time

Running Chipper - For Time
200m Run
25 Overhead Squats (95/65 lbs)
400m Run
25 Front Squats (95/65 lbs)
600m Run
25 Deadlifts (95/65 lbs)
800m Run
25 Lateral Bar Burpees

Thursday - 8/22/19

Wednesday - 8/21/19

Tuesday - 8/20/19

Monday - 8/19/19

Friday - 8/16/19

Thursday - 8/15/19

Wednesday - 8/12/19

Tuesday - 8/13/19

Monday - 8/12/19

Friday - 8/9/19

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