Sarah Gallagher December 9, 2021 WOD, For Time Friday - 12/10/21 Sarah Gallagher December 9, 2021 WOD, For Time Press Complex 5 Sets - Increasing 2 Strict 2 Push-press Tabata - Not Alternating 1 Min Rest between Strict Press (45/33 lbs) Sit-ups Wall-Sit (Every 5” = 1 Rep)
Sarah Gallagher December 9, 2021 WOD, For Time Thursday - 12/9/21 Sarah Gallagher December 9, 2021 WOD, For Time 3 Position Squat Clean 5 Sets - Increasing Weight: High Hang Low Hang (at the knee) Ground For Time: 50-40-30-20-10 12-10-8-6-4 Double Unders Squat Cleans
Sarah Gallagher December 7, 2021 WOD, AMRAP Wednesday - 12/8/21 Sarah Gallagher December 7, 2021 WOD, AMRAP Skill Work Kipping Pull-up 21 Minute AMRAP: 9 C2B Pull-ups 15 Wall-Ball (20/14 lbs) 21 Russian Swings (24/16 kg) Score = Total Rounds + Reps
Sarah Gallagher December 6, 2021 WOD, For Time Tuesday - 12/7/21 Sarah Gallagher December 6, 2021 WOD, For Time Weighted Strict Ring Dip 2-2-2-2 Increasing weight 10 Rounds - For Time: 10 Front Rack Lunge (75/55 lbs) 10 Ring Push-ups Cap = 20 Minute Cap
Sarah Gallagher December 5, 2021 WOD, For Time Monday - 12/6/21 Sarah Gallagher December 5, 2021 WOD, For Time Deadlift: 3-3-3-3-3 (Increasing weight) For Time: 10-9-8-7-6.... 1 Deadlift (185/125 lbs) 1-2-3-4-5......10 Bike (Cals) Score = Total Time
Sarah Gallagher December 2, 2021 Friday - 12/3/21 Sarah Gallagher December 2, 2021 Overhead Squat: 3-3-3-3-3 Increasing Weight “Jeremy” 21-15-9: Overhead Squats (95/65 lbs) Burpees
Sarah Gallagher December 1, 2021 WOD, Skill Work, For Time Thursday - 12/2/21 Sarah Gallagher December 1, 2021 WOD, Skill Work, For Time Skill Work: Toes to Bar - or - 5 Sets of 7 Strict T2B 5 Rounds - For Time: 500m Bike 10 Toes to Bar 10 Double Kettlebell Front Rack Lunge (16/12 kg) Score = Total Time
Sarah Gallagher November 30, 2021 WOD, Time Trial Wednesday - 12/1/21 Sarah Gallagher November 30, 2021 WOD, Time Trial Squat Clean: 2-2-2-2-2-2-2 Increasing Weight Time Trial: 50 Calorie Row Score = Total Time
Sarah Gallagher November 29, 2021 WOD, Not for Time Tuesday - 11/30/21 Sarah Gallagher November 29, 2021 WOD, Not for Time Bench Press 5x3 (Same Weight) Midline / Core Work 3 Rounds - NFT: 30” Ring Support hold 30” Low Plank hold 30” Handstand hold Score = No Score
Sarah Gallagher November 28, 2021 Monday - 11/29/21 Sarah Gallagher November 28, 2021 10 Min AMRAP x 2: 3 Minutes Rest 10 Alt. Hang DB Snatch (40/25 lbs) 10 Box Jumps (24/20”) 20 Sit-ups Score = Total Rounds + Reps (1 Score)
