Sarah Gallagher November 8, 2020 WOD, For Time Monday - 11/9/20 Sarah Gallagher November 8, 2020 WOD, For Time 10-9-8-7-6-5-4-3-2-1 For Time: Wall-Ball (20/14 lbs) Ring Dips Box Jump Overs (24/20") Score = Total Time
Sarah Gallagher November 4, 2020 WOD, EMOM Thursday - 11/5/20 Sarah Gallagher November 4, 2020 WOD, EMOM EMOM - 15 Minutes 20 Double Unders 1 Squat Clean (AHAP)Score = Rounds Completed Put weight used in notesRx1= 10 Double Unders Rx3= Unbroken Double Unders
Sarah Gallagher November 3, 2020 WOD, AMRAP Wednesday - 11/4/20 Sarah Gallagher November 3, 2020 WOD, AMRAP Split Jerks 3-3-3-3-3 (Increase weight) 12 Minute AMRAP: 12 DB Split Jerks (50/35 lbs) 6 Box jumps (30/24”) 12 Alternating V-ups Score = Total Rounds + Reps
Sarah Gallagher November 2, 2020 WOD, For Time Tuesday - 11/3/20 Sarah Gallagher November 2, 2020 WOD, For Time For Time: Buy-in: 1000m Row 30-20-10 Hang Power Snatch (75/55 lbs) Burpees Cash-out: 1000m Row
Sarah Gallagher November 1, 2020 WOD, FGB Style Monday - 11/2/20 Sarah Gallagher November 1, 2020 WOD, FGB Style Pausing Back Squats 5x2 (Same weight) 3” Pause at the bottom 3 Rounds - 1 Minute Stations or Max Reps: Medicine Ball Cleans (20/14 lbs) Grasshoppers Rest
Sarah Gallagher October 29, 2020 WOD, AMRAP Friday - 10/30/20 Sarah Gallagher October 29, 2020 WOD, AMRAP Weighted Strict Pull-up 5 x 3 Same Weight 12 Minute AMRAP: 6 Chest to Bar Pull-ups 12 Cal Row 12 Goblet Reverse Lunges (24/16 kg)
Sarah Gallagher October 28, 2020 WOD, FGB Style Thursday - 10/29/20 Sarah Gallagher October 28, 2020 WOD, FGB Style Overhead Squats 3-3-3-3-3 (Increase weight) 4 Rounds - 1 Minute Stations for Max Reps: Push-ups Overhead squat (75/55 lbs) Rest Score = Total Reps
Sarah Gallagher October 27, 2020 WOD, For Time Wednesday - 10/28/20 Sarah Gallagher October 27, 2020 WOD, For Time For Time: 50 Kettlebell Swings (24/16 kg) 100m Run 50 Box Jumps (24/20") 100m Run 50 Toes to Bar 100m Run 50 Sit-ups 100m Run 50 Wall-Ball (20/14 lbs) 100m Run
Sarah Gallagher October 26, 2020 WOD, AMRAP Tuesday - 10/27/20 Sarah Gallagher October 26, 2020 WOD, AMRAP Bench Press 5 x 3 Same Weight 10 Minute AMRAP: 12 Shoulder to Overhead (95/65 lbs) 24 Double Unders Score = Total Rounds + Reps Rx1= 75/55 lbs Rx3= 115/75 lbs
Sarah Gallagher October 22, 2020 WOD, For Time Friday - 10/23/20 Sarah Gallagher October 22, 2020 WOD, For Time 5 Rounds - For Time: 8 Box Jumps (30/24") 12 Handstand Push-ups 16 Kettlebell swings (24/16 kg) 2 Minute Rest after each round Score = Total Time (minus 8 minutes)
