Sarah Gallagher October 7, 2021 Friday - 10/8/21 Sarah Gallagher October 7, 2021 Deadlift 5-5-5-3-3-3 3 Minute AMRAP x 3: 1 Minute Rest 3 Hang Power Clean (135/95 lbs) 6 Grasshoppers 9 Wall Ball (20/14 lbs)
Sarah Gallagher October 6, 2021 WOD, For Time Thursday - 10/7/21 Sarah Gallagher October 6, 2021 WOD, For Time Strict Press 3-3-3-3-3 3 Rounds - For Time: 15 Front Rack DB Lunge (50/35 lbs)(2 DB’s) 7 Wall Walks 15 Minute cap Score = Total Time
Sarah Gallagher October 5, 2021 WOD, For Time Wednesday - 10/6/21 Sarah Gallagher October 5, 2021 WOD, For Time For Total Time: 5 Rounds: 200m Run 250m Row Rest 5 Minutes 150 Double Unders 75 Pull-ups
Sarah Gallagher October 4, 2021 WOD, FGB Style Tuesday - 10/5/21 Sarah Gallagher October 4, 2021 WOD, FGB Style Front Squat 5 x 3 Same Weight 3 Rounds - 1 Minute Stations: Bike (Cals) Goblet Squats (24/16 kg) Burpees Rest Score = Total Reps Each Round (3 Scores)
Sarah Gallagher October 3, 2021 WOD, AMRAP Monday - 10/4/21 Sarah Gallagher October 3, 2021 WOD, AMRAP 20 Minute AMRAP: 10 Hang Power Snatch (75/55 lbs) 20 Sit-ups 10 Box Jumps (30/24")Score = Total Rounds + RepsRx1= 45/33 lbs Rx3= 95/65 lbs
Dan Gallagher September 30, 2021 For Time, WOD Friday - 10/1/21 Dan Gallagher September 30, 2021 For Time, WOD 5 RoundsFor Time:1,000m Bike10 Dumbbell Step-ups (24/20”) (50/35 lbs)20” L-Sit HoldDB Step-ups are with a single DB
Dan Gallagher September 29, 2021 EMOM, AMRAP, AHAP, WOD Thursday - 9/30/21 Dan Gallagher September 29, 2021 EMOM, AMRAP, AHAP, WOD EMOM x 10:3 Power Cleans Same Weight - As Heavy as Possible 10 Minute AMRAP:100m Run4 Power Cleans (165/110 lbs)35 Double Unders
Dan Gallagher September 28, 2021 WOD, Tabata Wednesday - 9/29/21 Dan Gallagher September 28, 2021 WOD, Tabata Back Rack Reverse Lunges:4-4-4-4-4Increasing WeightTabata - Not Alternating | 1 Minute Rest between MovementsWall Ball (20/14 lbs)Ring DipsSit-ups
Dan Gallagher September 27, 2021 Chipper, For Time, WOD Tuesday - 9/28/21 Dan Gallagher September 27, 2021 Chipper, For Time, WOD 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)
Dan Gallagher September 27, 2021 WOD, Ladder Monday - 9/27/21 Dan Gallagher September 27, 2021 WOD, Ladder Push Jerk: 5-5-3-3-3-1-1-1-1 Increasing Weight7 Minute Ascending Ladder: +2 Shoulder to Overhead (95/65 lbs) +2 Toes to Bar
