WODS are posted on the CrossFit Four Peaks FB members group- click link
Friday 7-31
Strength
Snatch
3-3-2-2-2-2
WOD
10-9-8-7-6-5-4-3-2-1
Front Squats (135/95)
Burpees
Cashout– 25 T2B
Thursday 7-30
Warm up Agility
Skill
400m run x4
Rest 1min between runs
Measure= total time
WOD 9:00min AMRAP
8 Pull-ups
25 DU’s
Cashout- 50 Bicep curls
Wednesday 7-29
Hero WOD “DT”
5 RFT
12 DL (155/105)
9 Hang Power Cleans (155/105)
6 S2OH (155/105)
Rest 10min
WOD
50 DL (185/115) for time
Or
50 Back Squats for time (135/95)
Fitness WOD
50 Air Squats for time
TankTop Tuesday 7-28
Group Warm-up
Strength
OHS
5-5-2-2-2-2
WOD
40 WB (20/14)
30 KBS (62/35)
20 Box Jumps (30/24)
10 Burpees
400m run
Mobility Monday 7-27
Strength
Cleans
5@ Warm Up, 5@ 65%, 5@ 75%, 5@ 80, 5+ 85%
WOD
7RFT
26 WBSU’s (20/14)
7 C2B
9 Thrusters (95/65)
15:00min time cap
Cashout– 36 walking OH Lunges
Functional Friday 7-24
Strength
Squats
5-5-5-5-5-5
WOD 9:00min AMRAP
20 DU’s
15 Ring Rows
15 Air Squats
Cashout
Row 500m for time
Team work Thursday 7-23
Strength
Bench
3-3-3-3-3
Partner WOD
Row 800m/ jump rope
40 S2OH (115/75)/ planks
40 Partner Box Jump overs
40 Burpee slam balls
40 WB/ wall sit
400m partner Keg run
Weightlifting Wednesday 7-22
Group Warm up
Strength
EMOM 10:00 (Every 2min add weight)
2 Cleans (1 power + 1 squat clean)
Weightlifting
Snatch grip press + OHS
2/1,2/1,2/1,2/1,2/1
Snatch pulls
3-3-3-3-3
WOD
“Fran”
21-15-9
Thrusters (95/65)
Pull-ups
