WODS are posted on the CrossFit Four Peaks FB members group- click link
Functional Friday 6-10-16
Skill- how to throw
Warm-up
1 Base 2 out Kickball
Partner WOD
50 Bench (135/95)/ Pull-up Hang
40 Cal Row/ Static DL hold (135/95)
30 Alternating Clean and Jerks/ Burpees (135/95)
40 T2b/ sit-up
50 Walking OH Plate Lunges (45/25) wall sit
400m partner Keg Run
Thankful Thursday 6-9-16
Strength
Front Squats
3-3-3-3-3
Off percentages
WOD
8 RFT
6 Power Snatches (95/65)
10 WB (20/14)
13 DU’s
Cashout– 5 Rope Climbs
WeightLifting Wednesday 6-8-16
Strength
DL
5-5-5-5-5
Working off percentages
WeightLifting
Hang Squat Clean
2-2-2-2-2
Bent Rows
3-3-3-3-3
WOD
8:00min AMRAP
Ascending ladder by 3
Pull-ups
KBS (62/35)
Cashout– 1000m row for time
Tanktop Tuesday 6-7-16
Strength
Bench Press
8-8-5-5-5
WOD
For Time
400m run
20 Thrusters (95/65)
10 Burpees over bar
Rest 1 min
400m run
20 HSPU’s
10 Burpees over bar
Rest 1min
Run 400m
20 Ring Dips
10 Burpees over bar
Fitness WOD
200m run
20 Air Squats
10 Burpees
Rest 1min
200m run
20 S2OH
10 Burpees
Rest 1min
200m run
20 HRPU’s
10 Burpees
Motivational Monday June 6th, 2016.
Strength
OHS
5 @ warm up
5 @ 65%
5 @ 75%
5 @ 80%
5+ @ 85%
WOD
18-15-12-9-6
DL (225/135)
Box jumps (24/20)
WBSU’s (20/14)
Cashout– 1min ME T2B
Flex Friday 6-3-16
Strength/ Skill
Split Jerk
Split Jerk stance press 1×5
Split Jerk, front foot move only 1×5
Push Jerk/ Split Jerk
(3 x 2+1)
WOD
9:00min AMRAP
20 WB (20/14)
7 Power Clean (135/95)
Cashout– pick 1
7 HSPU’s
3 MU’s
30 Bicep Curls
Thirsty Thursday 6-2-16
Skill
Ring Work
3×10 Ring Row (false grip)
3×10 Ring Dips
WOD
3 rounds of…
17 Pull-ups
35 DU’s
1 Suicide run (10m/30m/50m) w/ SB (10/20)
Then, 40 Russian ab Twist (24/15)
Weightlifting Wednesday 6-1-16
Strength
10:00min EMOM
3 Front Squats- add weight every 2min
WOD
10-9-8-7-6-5-4-3-2-1
OHS (95/65)
Burpees
T2B
