Sarah Gallagher September 7, 2021 WOD, EMOM Wednesday - 9/8/21 Sarah Gallagher September 7, 2021 WOD, EMOM EMOM - 24 Minutes 1 Squat Clean Athlete picks load (AHAP)Score = Weight used (3 Scores) Increase weight at 8 & 16 Minute Mark
Sarah Gallagher September 6, 2021 WOD, For Time Tuesday - 9/7/21 Sarah Gallagher September 6, 2021 WOD, For Time Bench Press 3-3-2-2-2-1-1-1-1 (Increase weight) For Time: 21-15-9 Row (Cal) Sit-ups x2 (42-30-18) Score = Total Time
Sarah Gallagher September 2, 2021 WOD Friday - 9/22/21 Sarah Gallagher September 2, 2021 WOD Squat Snatch 5x2 Same Weight Pause Back Squat 5x2 3” pause at bottom
Sarah Gallagher September 1, 2021 WOD, AMRAP Thursday - 9/2/21 Sarah Gallagher September 1, 2021 WOD, AMRAP 20 Minute AMRAP: 5 Box Jumps (30/24") 10 Push-up 5 Box Jumps (30/24") 10 Toes to Bar Score = Total Rounds + Reps
Sarah Gallagher August 30, 2021 Ladder Tuesday - 8/31/21 Sarah Gallagher August 30, 2021 Ladder 7 Sets: Work up to Max 2 Push-Jerks 2 Split Jerks 8 Minute Ladder: +4 Reps 4 Wall-Ball (20/14 lbs) 4 Shoulder to overhead (95/65 lbs) Score = Total Reps
Sarah Gallagher August 29, 2021 Monday - 8/30/21 Sarah Gallagher August 29, 2021 4 Rounds: 1 Minute Max Reps Double Unders 50ft Shuttle Run Hang Power Clean (115/75 lbs) Rest 30” after each station Dumbbell Rows 3 x 10 (same weight)
Sarah Gallagher August 26, 2021 WOD, For Time Friday - 8/27/21 Sarah Gallagher August 26, 2021 WOD, For Time Deadlift: 3-3-3-2-2-2 3 Rounds - Each for Time: 500m Bike 10 Front Rack Reverse Lunge (95/65 lbs) 15 Hand Release Push-up Round Starts every 4 Minutes
Sarah Gallagher August 25, 2021 WOD, AMRAP Thursday - 8/26/21 Sarah Gallagher August 25, 2021 WOD, AMRAP 6 Minute AMRAP x 3 400m Run 2 Rope Climbs 20 DB Snatch (50/35 lbs) (10 each arm) Max Sit-ups Score = Total Reps
Sarah Gallagher August 24, 2021 WOD, For Time Wednesday - 8/25/21 Sarah Gallagher August 24, 2021 WOD, For Time 3 Rounds For Time: 2 Rounds For Time: 1 Round For Time: 50 Double Unders 550' Sled Push (135/90 lbs) 15 Unbroken Wall-Ball (20/14 lbs)3 Minutes Rest between Workouts
Sarah Gallagher August 23, 2021 WOD, AMRAP Tuesday - 8/24/21 Sarah Gallagher August 23, 2021 WOD, AMRAP 25 Minute AMRAP: 10 Burpee Pull-ups 5 Clean & Jerks (155/105) 200m Run at Start and every 5 Minute intervalScore = Total Rounds + RepsRx1= 135/95 lbs Rx3= 185/125 lbs Rx$ = Weight Vest
