WODS are posted on the CrossFit Four Peaks FB members group- click link
Turn up Thursday 2-9-17
Skill
T2B- Progression
1000m row for Time
WOD
18min AMRAP
50 DU’s
15 T2B
18 KBS (54/25)
100m plate run (45/25)
Weightlifting Wednesday 2-8-16
Strength
Push Jerk
5-5-5-5-5
WOD
6:00min AMRAP
5 Hang Squat clean (185/105)
10 Box Jumps (24/20)
Rest 2min
6:00min AMRAP
20 Air Squats
15 Push-ups
Tactical Tuesday 2-7-17
SKill
Pull-ups
A) 3×8 (weighted/strict/or on toes)
B) Practice kip and butterfly
C) 5 min EMOM
25sec work/35 sec rest
ME Pull-ups
WOD
20min AMRAP
200m Run
1 Rope climb
15 DL (225/155)
5 C2B
Cashout– 30 Bicep Curls
Motivational Monday 2-6-17
Strength
OHS
5-5-5-5-5…
WOD
Chipper- For Time
60 WB (20/14)
40 Sit-ups
30 Hang Power Cleans (115/75)
20 S2OH (115/75)
10 Burpees over Bar
Cashout– 20 Ring Dips/ 20 DB lateral raise
Flex Friday! 2-3-17
Strength
DL
8-8-8-8-8
WOD
5RFT
8 SDHP (Sumo DL High Pull) (115/75)
6 HSPU’s / or 3 Wall Walks
25 DU’s/ or 75 singles
Cashout– Work Ring MU progressions
Jumping Ring MU’s
Teamwork Thursday 2-2-17
Skill
4 x 400m Run
1min rest between sets
Partner WOD
20min AMRAP
Alternate movements
20 KBS (62/35)
12 Burpee box Jumps (20/14)
10 Thrusters (95/65)
Weightlifting Wednesday 2-1-17
Strength
Back Squat
8-8-8-8-8
Last 3 sets at 65-70%
WOD
10-9-8-7-6-5-4-3-2-1
Power Cleans (135/95)
C2B
Cashout– 100 DU for Time
Technique Tuesday 1-31-17
SKill
Hand Stand Walking progressions
1) plank- shift weight side to side
2) plank- shoulder taps
3) HS feet on box, hips over shoulders, bent 90 degrees at waist, shift weight side to side.
4) HS feet on box (same as above) Shoulder taps-side to side
5) HS feet on box walk around box
6) HS, facing wall, toes touching only, shift weight and shoulder taps
WOD
Complete In any order, for Time.
50 OH plate Lunges (45/25)
50 Burpees
50 WBSU’s
50 Back Exr.
50 WB (20/14)
50 Bench Press (135/95)
Cashout– weight dips
5-5-5-5-5
