Sarah Gallagher September 28, 2020 WOD, For Time Tuesday - 9/29/20 Sarah Gallagher September 28, 2020 WOD, For Time Back Squat 5-5-5-5-5 For Time: 50 Box Jumps Overs (24/20") 50 Wall-Ball (20/14 lbs) Score = Total Time
Sarah Gallagher September 27, 2020 WOD, AMRAP Monday - 9/28/20 Sarah Gallagher September 27, 2020 WOD, AMRAP 21 Minute AMRAP: 7 Handstand Push-ups 14 Alt. Dumbbell Snatch (50/35 lbs) 21 Sit-ups Score = Total Rounds + RepsRx1 = 1 abmat HSPU Rx3 = 60/40 lbs
Sarah Gallagher September 24, 2020 WOD, For Time Friday - 9/25/20 Sarah Gallagher September 24, 2020 WOD, For Time Weighted Ring Dips 5x3 (Same Weight) 4 Rounds - For Time: 40 Double Unders 20 Kettlebell Swings (24/16 kg) 10/7 Ring Dips Score = Total Time
Sarah Gallagher September 23, 2020 WOD, FGB Style Thursday - 9/24/20 Sarah Gallagher September 23, 2020 WOD, FGB Style 5 Rounds - Each for Time: Start each Round on a 5:00 inteval 12 Toes to Bar 10 Shoulder to Overhead (115/75 lbs) 12 Box Jumps (24/20) Score = Time ( 5 scores)
Sarah Gallagher September 22, 2020 WOD, Tabata Wednesday - 9/23/20 Sarah Gallagher September 22, 2020 WOD, Tabata Deadlift 3-3-3-3-3“Tabata” Sit-ups Mountain Climbers Low Plank hold (5”= 1 rep)Score = total reps
Sarah Gallagher September 21, 2020 WOD, AMRAP Tuesday - 9/22/20 Sarah Gallagher September 21, 2020 WOD, AMRAP 4 Minute AMRAP: 400m Run Max Wall Ball (20/14 lbs) 4 Minute AMRAP: 400m Run Max Cal Row 4 Minute AMRAP: 400m Run Max DB hang Clean and Jerk (50/35 lbs) (alt. Every 5 reps) 4 Minute AMRAP: 400m Run Burpee over DB
Sarah Gallagher September 20, 2020 WOD, For Time Monday - 9/21/20 Sarah Gallagher September 20, 2020 WOD, For Time Overhead squats 5x3 (Same Weight) 21-15-9: Overhead Squat 10/7 Strict Pull-ups after each round, end on pull-ups Score = Total Time
Sarah Gallagher September 17, 2020 WOD, For Time Friday - 9/18/20 Sarah Gallagher September 17, 2020 WOD, For Time “OIL CHANGE” For Time: 1 Mile Run 50 Dumbbell Snatch (50/35 lbs) 75/50 Calorie Row 50 Burpees Score = Total Time
Sarah Gallagher September 16, 2020 WOD, For Time Thursday - 9/17/20 Sarah Gallagher September 16, 2020 WOD, For Time Front Squat 5x2 (Same Weight) 3 Rounds - For Time: 20 Wall-Ball (20/14 lbs) 20 V-ups Score = Total Time
Sarah Gallagher September 15, 2020 WOD, AMRAP Wednesday - 9/16/20 Sarah Gallagher September 15, 2020 WOD, AMRAP 20 Minute AMRAP: 35 Double Unders 10 Overhead Barbell Lunges (75/55 lbs) 10/7 Chest to Bar Pull-ups Score = Total Rounds + Reps Rx1= Pull-ups Rx3= 7/5 Bar MU
