Sarah Gallagher July 25, 2021 WOD, EMOM Monday - 7/26/21 Sarah Gallagher July 25, 2021 WOD, EMOM "Panic Room" EMOM x 10 7 Kettelbell Swings (24/16 kg) Max Burpees Bench Press 5-5-5-5-5 Increasing Weight
Sarah Gallagher July 22, 2021 WOD, For Time Friday - 7/23/21 Sarah Gallagher July 22, 2021 WOD, For Time Snatch Complex 5 Increasing Sets: 1 Snatch Pull 1 Hang Power Snatch 1 Power Snatch“Isabell” For Time: 30 Snatch (135/95 lbs)
Sarah Gallagher July 21, 2021 WOD, Ladder Thursday - 7/22/21 Sarah Gallagher July 21, 2021 WOD, Ladder Pausing Back Squat 3-3-3-3-3 3” Pause at Bottom Increasing Weight 10 Min Ladder: 8 (+2) Wall Ball (20/14 lbs) 8 (+2) Sit-ups
Sarah Gallagher July 20, 2021 WOD, For Time Wednesday - 7/21/21 Sarah Gallagher July 20, 2021 WOD, For Time 5 Rounds For Time: 400m Run 10 Box Jump Overs (24/20") 10 BW Deadlifts 10 Handstand Push-ups Score = Total Time
Sarah Gallagher July 19, 2021 WOD, Time Trial, AMRAP Tuesday - 7/20/21 Sarah Gallagher July 19, 2021 WOD, Time Trial, AMRAP “Boat Race” Time Trial 2,000m Row 4 Minute AMRAP x 2 2 Min Rest (1 Total Score) 30 Double Unders 20 Russian Swings (24/16 kg) 10 Burpees
Sarah Gallagher July 18, 2021 WOD, For Time Monday - 7/19/21 Sarah Gallagher July 18, 2021 WOD, For Time For Time: 3 Rounds of “Cindy” 12 Cluster (115/75 lbs) 3 Rounds of “Cindy” 9 Clusters (115/75 lbs) 3 Rounds of “Cindy” 6 Clusters (115/75 lbs) 3 Rounds of “Cindy”
Sarah Gallagher July 14, 2021 WOD, AMRAP Thursday - 7/15/21 Sarah Gallagher July 14, 2021 WOD, AMRAP "Sledge Hammer" (establish a 1 RM Power Clean) Power Clean 1-1-1-1-1-1-1 (increase weight) "Tight Rope" 3 Minute AMRAP: Double Unders
Sarah Gallagher July 13, 2021 WOD, For Time Wednesday - 7/14/21 Sarah Gallagher July 13, 2021 WOD, For Time For Time: 800m Run 40 Med-Ball Step-Overs (25/20 lbs) (24/20 in) 600m Run 30 Wall Ball (25/20 lbs) 400m Run 20 Burpees 200m Med Ball Run (25/20 lbs)
Sarah Gallagher July 12, 2021 WOD, AMRAP Tuesday - 7/13/21 Sarah Gallagher July 12, 2021 WOD, AMRAP Strict / Weighted Pull-ups: 3-3-3-3 20 Minute AMRAP: 5 Strict Pull-up 10 DB Hang Clean and Jerk (50/35 lbs) 15/12 Cal Bike Score = Total Rounds + Reps
Sarah Gallagher July 11, 2021 Monday - 7/12/21 Sarah Gallagher July 11, 2021 Strongtown Decathlon “Shallow End”' For Time: 100 Air Squats 100 Sit-ups Back Squat 5x2 (Same Weight)
