Sarah Gallagher October 16, 2019 WOD, For Time Thursday - 10/17/19 Sarah Gallagher October 16, 2019 WOD, For Time For Time: 3 Rounds 20 Overhead Squats (75/55 lbs) 40 Double Unders Directly into… 3 Rounds 20 Alt. Dumbbell Snatch (50/35 lbs) 40 Double Unders
Sarah Gallagher October 15, 2019 WOD, For Time Wednesday - 10/16/19 Sarah Gallagher October 15, 2019 WOD, For Time 3 Rounds - For Time 10 Handstand Push-ups 15 Sit-ups 20 Wall Ball (20/14 lbs)Back Squat: 4-4-4-4-4
Sarah Gallagher October 14, 2019 WOD, AMRAP Tuesday - 10/15/19 Sarah Gallagher October 14, 2019 WOD, AMRAP 10 Minute AMRAP 12/9 Cal Row 6 Toes to Bar 8 Hang Power Cleans (95/65 lbs) 3 Minutes Rest 10 Minute AMRAP 12/9 Cal Bike 6 Pull-ups 8 Barbell Lunges (95/65 lbs)
Sarah Gallagher October 13, 2019 WOD, AMRAP Monday - 10/14/19 Sarah Gallagher October 13, 2019 WOD, AMRAP Bench Press 5-5-5-5-5 10 Minute AMRAP 10 Kettlebell Sumo Deadlift High Pulls (24/16 kg) 10 Kettlebell Step-ups (24/16 kg) (20/16” Box) 10 Hand Release Push-ups
Sarah Gallagher October 10, 2019 WOD, Not for Time, Tabata Friday - 10/11/19 Sarah Gallagher October 10, 2019 WOD, Not for Time, Tabata 5 Rounds - Not for Time 3 Overhead Squats (Same Weight) 6 Strict Pull-ups “Tabata” - 16 Rounds of 20" Work & 10" Rest Alt. Between movements: Sit-ups Grasshoppers
Sarah Gallagher October 9, 2019 WOD, For Time Thursday - 10/10/19 Sarah Gallagher October 9, 2019 WOD, For Time "Sprintervals"With a running Clock 3 Minutes to Complete 2 Rounds x 4 5 Deficit Push-ups (45/25 lb Plates) 6 Dumbbell Step-ups (50/35 lbs) (20/16") 7 Dumbell Front squat (50/35 lbs)For Time: 100m Walking Lunge (50/35 lbs Dumbbells)
Sarah Gallagher October 8, 2019 WOD, AMRAP Wednesday - 10/9/19 Sarah Gallagher October 8, 2019 WOD, AMRAP "Winter Soldier" 11 Minute ARMAP 12 Calorie Row 8 Plate Burpees 16 KB Snatch (24/16 kg) (8 each arm) Thruster 2-2-2-2-2 Increase weight
Sarah Gallagher October 7, 2019 WOD, For Time Tuesday - 10/8/19 Sarah Gallagher October 7, 2019 WOD, For Time For Time (12 Minute Cap) 2-4-6-8-10-12 Deadlifts (225/155) Pistols For time: 50/35 Calories bike
Sarah Gallagher October 6, 2019 WOD, For Time, AMRAP Monday - 10/7/19 Sarah Gallagher October 6, 2019 WOD, For Time, AMRAP 5 Rounds - For Time (12 Minute Cap) 5 Front squat (155/105) 5 Push Jerk (155/105) 5 Ring dips 10 Minute AMRAP: 15 Air squats 10 Sit ups 5 Handstand Push-ups
Sarah Gallagher October 3, 2019 WOD, For Time, EMOM Friday - 10/4/19 Sarah Gallagher October 3, 2019 WOD, For Time, EMOM EMOM X 9 Every 1:30 1 Hang Snatch Pull 2 Hang Snatch 3 Overhead Squats “Cannonball” 21-18-15-12-9-6-3 Unbroken KB Swings (32/24 kg)
