Sarah Gallagher November 15, 2020 WOD, For Time Monday - 11/16/20 Sarah Gallagher November 15, 2020 WOD, For Time Hang Power Clean 2-2-2-2-2 For Time: 50 Deadlifts (95/65 lbs) 35 Hang Power Cleans (95/65 lbs) 20 Bar Facing Burpees 35 Hang Power Cleans (95/65 lbs) 50 Deadlifts (95/65 lbs) Score = Total Time
Sarah Gallagher November 12, 2020 WOD, For Time Friday - 11/13/20 Sarah Gallagher November 12, 2020 WOD, For Time Bench Press 10-10-10-10 For Time: 100 Russian swings (24/16 kg) 1 Min Handstand Hold 100 Sit-ups Score = Total Time
Sarah Gallagher November 11, 2020 WOD, Not for Time Thursday - 11/12/20 Sarah Gallagher November 11, 2020 WOD, Not for Time 4 Rounds - Not For Time: 10 Turkish Get-Ups (5 each arm) 30” L-Sit 20 V-ups 30 Grasshoppers Score = Complete movement to standards
Sarah Gallagher November 10, 2020 WOD, For Time Wednesday - 11/11/20 Sarah Gallagher November 10, 2020 WOD, For Time “Hammer” 5 Rounds - Each for Time 5 Power Cleans 10 Front Squats 5 Jerks 20 Pull-ups Rest 90" after Each Round
Sarah Gallagher November 9, 2020 WOD, AMRAP Tuesday - 11/10/20 Sarah Gallagher November 9, 2020 WOD, AMRAP Front Rack Reverse Lunge 6-6-6-6-6 (3 per leg) 10 Minute AMRAP: 12 Alt. Dumbbell Snatch (50/35 lbs) 12 Alt. Pistol Squats Score = Total Rounds + Reps
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
