Friday, 7/10/20

Strength

3×5 Push Jerks

WOD

For Time:
100 Double Unders
100’ Dumbbell Walking Lunge (50#/35#)
50 Handstand Push Ups
100’ Dumbbell Walking Lunge (50#/35#)
100 Double Unders

Thursday, 7/9/20

WOD

For Time:
200/160 Calorie Row

Wednesday, 7/8/20

WOD

10 Rounds:
200m Run
15 Wall Balls (20#/14#)

Tuesday, 7/7/20

Gymnastics Strength

10 Minute EMOM:
5 Strict Pull Ups

WOD

“Heavy Isabel”
For Time:
30 Power Snatch (155#/105#)

Monday, 7/6/20

Strength

10 Minute EOMOM (5 Sets):
1 Clean + 5 Front Squats

WOD

12 Minute AMRAP:
15/12 Calorie Bike
10 Hand Release Push Ups
10 Toes to Bar
*Add 2 Push Ups and Toes to Bar Every Round

Friday, 7/3/20

WOD

5 Rounds:
50’ Handstand Walk or 3 Wall Walks
15 Pull Ups

Core Strength

In As Few Sets As Possible:
Accumulate 2 Minutes in an L Sit Hold
*Rest 20 Seconds After Each Hold

Thursday, 7/2/20

WOD

3 Minute AMRAP:
50 Wall Balls (20#/14#)
Max Burpees to Bar in Remaining Time

Rest 90 Seconds

3 Minute AMRAP:
40 Wall Balls (20#/14#)
Max Burpees to Bar in Remaining Time

Rest 90 Seconds

3 Minute AMRAP:
30 Wall Balls (20#/14#)
Max Burpees to Bar in Remaining Time

Wednesday, 7/1/20

Strength

5×50’ Front Rack Walking Lunge

WOD

For Time:
50 Toes to Bar
2000m/1800m Row

Tuesday, 6/30/20

WOD

15 Minute AMRAP:
5 Muscle Ups
10 Shoulder to Overhead (135#/95#)
50 Double Unders

Monday, 6/29/20

Strength
10 Minute EOMOM (5 Sets):
1 Back Squat

WOD

For Time:
27-21-15-9
Calorie Bike
Kettlebell Swings (70#/53#)

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