Sarah Gallagher March 23, 2021 WOD, Tabata Wednesday - 3/24/21 Sarah Gallagher March 23, 2021 WOD, Tabata Back Rack Reverse Lunge 4-4-4-4-4 (Increase weight) Tabata - Total Reps 8 Rounds of 20” Work / 10” Rest at each Station Wall-Ball (20/14 lbs) Ring Dip Sit-ups 1 Minute Rest between Stations
Sarah Gallagher March 22, 2021 WOD, For Time Tuesday - 3/23/21 Sarah Gallagher March 22, 2021 WOD, For Time For Time: 400m Run 50 Overhead Squats (45/33 lbs) 600m Run 50 Deadlifts (75/55 lbs) 800m Run 50 Overhead Squats (45/33 lbs) Score = Total Time
Sarah Gallagher March 21, 2021 WOD, Ladder Monday - 3/22/21 Sarah Gallagher March 21, 2021 WOD, Ladder Push Jerk 5-5-3-3-1-1-1-1 (Increase weight) 7 Minute Ascending ladder: 2 Shoulder to Overhead (95/65 lbs) 2 Toes to Bar 4 Shoulder to Overhead 4 Toes to Bar 6 Shoulder to Overhead 6 Toes to Bar 8/8 ... 10/10 ... 12/12 ... Etc....
Sarah Gallagher March 18, 2021 Friday - 3/19/21 Sarah Gallagher March 18, 2021 Back Squat 10-10-10-10 (Increase weight) 4 Minute AMRAP: 100 Double Unders Max Air Squats 1 Minute Rest 4 Minute AMRAP: 100 Double Unders Hand Release Push-ups
Sarah Gallagher March 16, 2021 EMOM, For Time Wednesday - 3/17/21 Sarah Gallagher March 16, 2021 EMOM, For Time EMOM - 10 minutes 3 Power Snatch Score = Weight Used 3 Rounds - For Time: 500m Row 15 Overhead Squat (95/65 lbs) Score = Total Time (12 Minute Cap)
Sarah Gallagher March 15, 2021 WOD, AMRAP Tuesday - 3/16/21 Sarah Gallagher March 15, 2021 WOD, AMRAP Bench Press 5x2 (Same Weight) 10 Minute AMRAP: 10 Strict Press (75/55 lbs) 500 Meters Bike20 Alt. leg V-ups Score = Total Rounds + Time
Sarah Gallagher March 14, 2021 WOD, For Time Monday - 3/15/21 Sarah Gallagher March 14, 2021 WOD, For Time For Time: 30-25-20-15-10 Wall-Ball (20/14 lbs) Box Jumps (24/20") Kettlebell Swings (24/16 kg) Score = Total Time
Sarah Gallagher March 11, 2021 WOD, For Time Friday - 3/12/21 Sarah Gallagher March 11, 2021 WOD, For Time 5 Rounds - For Time: 15/12 Cal Bike 10 Toes to bar 20 Goblet Lunges (24/16 kg) 20 Sit-ups Score = Total Time
Sarah Gallagher March 10, 2021 WOD, Tabata Thursday - 3/11/21 Sarah Gallagher March 10, 2021 WOD, Tabata Hang Power Clean 5 x 3 (Same Weight) “Tabata” - Max Reps Row (Cal) 1-minute rest Hang Power Clean (95/65 lbs) Score = Total Reps (2 Scores)
Sarah Gallagher March 9, 2021 WOD Wednesday - 3/7/21 Sarah Gallagher March 9, 2021 WOD Ring Dips 3-3-3-3-3 (Increase Weight) 21-18-15-12-9-6-3: For Time Dumbell Push Press (50/35 lbs) (2 Dumbbells) 200m Run after each roundNo Run after the round of 3 reps Score = Total Time
