Sarah Gallagher March 30, 2021 WOD, For Time Wednesday - 3/31/21 Sarah Gallagher March 30, 2021 WOD, For Time 5 Rounds - For Time: 10 Front Squats (115/75 lbs) 10 Pull-ups 400m Run 1 Minute rest Score = Total Time (Including rest)
Sarah Gallagher March 29, 2021 WOD, Time Trial Tuesday - 3/30/31 Sarah Gallagher March 29, 2021 WOD, Time Trial Time Trials: Row 250m x 5 Score = Time (5 scores) “Bottoms Up” For Time: 100 Air Squats 100 Sit-ups Score = Total Time
Sarah Gallagher March 28, 2021 WOD, For Time Monday - 3/29/21 Sarah Gallagher March 28, 2021 WOD, For Time Sumo Deadlift 3-3-3-3-3 (Increase weight) 21-15-9 For Time: Sumo Deadlift High Pull (75/55 lbs) Burpees Score = Total Time (Cap = 8 Minutes)
Sarah Gallagher March 25, 2021 WOD, For Time Friday - 3/26/21 Sarah Gallagher March 25, 2021 WOD, For Time 5 Rounds - For Time: 1000m Bike 10 Single DB Step-up (50/35 lbs) (24/20") 20” L-Sit HoldScore = Total TimeRx1= 40/25 lbs Rx3= 60/40 lbs
Sarah Gallagher March 24, 2021 WOD, AMRAP, EMOM Thursday - 3/25/21 Sarah Gallagher March 24, 2021 WOD, AMRAP, EMOM EMOM - 10 Minutes 3 Power Cleans 10 Minute AMRAP: 100m Run 4 Power Cleans (165/115 lbs) 35 Double Unders Score = Total Rounds + Reps
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)
