Sarah Gallagher November 7, 2021 WOD, For Time Monday - 11/8/21 Sarah Gallagher November 7, 2021 WOD, For Time 15 Rounds - For Time: 15 Double Unders 10 Alt. DB Snatch (50/35 lbs) 5 Toes to Bar Score = Total Time Rx1= 40/25 lbs Rx3= 70/50 lbs
Sarah Gallagher November 4, 2021 WOD, AMRAP Friday - 11/5/21 Sarah Gallagher November 4, 2021 WOD, AMRAP Front Squat 5-5-3-3-1-1-1 Increasing Weight 3 Minute AMRAP x 3: 3 Burpee Over Bar 6 Deadlifts (115/75 lbs) 9 Front Squats (115/75 lbs) 1 Minute Rest between AMRAP's
Sarah Gallagher November 3, 2021 WOD, FGB Style Thursday - 11/4/21 Sarah Gallagher November 3, 2021 WOD, FGB Style 4 Rounds - 1 Minute Station 1st Minute - 10/7 Cal Bike 2nd Minute - 8 C2B Pull-ups 3rd Minute - 15 Box Jumps (24/20 in) 4th MInute- 10 DB Suitcase lunge (50/35 lbs) Score = Rounds completed
Sarah Gallagher November 2, 2021 WOD, Time Trial Wednesday - 11/3/21 Sarah Gallagher November 2, 2021 WOD, Time Trial Row Time Trials 500m x 3 2 Minutes Rest Score = Total Time (3 Scores) Bench Press 10-10-10-10Increasing Weight
Sarah Gallagher November 1, 2021 WOD, AMRAP Tuesday - 11/2/21 Sarah Gallagher November 1, 2021 WOD, AMRAP Strict Handstand Push-ups 5 sets of 5 reps 20 Minute AMRAP: 10 Handstand Push-ups 15 Sit-up 20 Wall-Ball (20/14 lbs) Score = Total Rounds + Reps
Sarah Gallagher October 31, 2021 WOD, For Time Monday - 11/1/21 Sarah Gallagher October 31, 2021 WOD, For Time Power Clean 3-3-3-3-3 (Increase weight) 3 Rounds - For Time: 15 Power Cleans (115/75 lbs) 50 Double Unders Score = Total Time
Sarah Gallagher October 28, 2021 WOD, For Time Friday - 10/29/21 Sarah Gallagher October 28, 2021 WOD, For Time 20 Minute AMRAP: 10 Burpee Box Jump Overs (24/20") 20 Cal Row 30 Toes-to-bars 40 Wall Balls (20/14 lbs) 50 Double Unders 40 Wall Balls (20/14 lbs) 30 Toes-to-bars 20 Cal Row 10 Burpee Box Jump Overs (24/20")
Sarah Gallagher October 27, 2021 WOD, For Time Thursday - 10/28/21 Sarah Gallagher October 27, 2021 WOD, For Time Clean & Jerk 3-3-3-3 (Increase weight) “Grace” or "Heavy Grace" For Time: 30 Clean and Jerks Grace = 135/95 lbs Heavy Grace = 185/125 lbs
Sarah Gallagher October 26, 2021 WOD, FGB Style Wednesday - 10/27/21 Sarah Gallagher October 26, 2021 WOD, FGB Style 4 Rounds - 1 Minute Stations 30" Rest between Station: Bike (Cals) Farmer Hold (24/16 kg) (Every 10" = 1 rep) Air Squat Sit-ups Score = Total Reps
Sarah Gallagher October 25, 2021 WOD, AMRAP Tuesday - 10/26/21 Sarah Gallagher October 25, 2021 WOD, AMRAP Front Rack Lunge 4-4-4-4 4 = 2 Per Leg 12 Minute AMRAP: 12 Overhead Lunges (45/25 lbs) 12 V-ups 12/9 Ring Dips Score = Total Rounds + Reps
