WODS are posted on the CrossFit Four Peaks FB members group- click link
Mobility Monday 6-29
Focus on ankle mobility during warm up
Strength
Barbell Walking Lunges (front rack)
10-10-10-10-10 (increase weight every set)
WOD
3 rounds of…
1 min box jumps (24/20)
1 min Clean and Jerks (135/95)
1 min Sit-up
1 min Ring Rows
1 min rest
Measure= total reps
Cashout– 1 min weighted plank (45/25)
Flex Friday 6-26
Strength
Cleans
2-2-2-2-2-2
Increase weight every set
WOD
10 T2B
25 DU’s
9 T2B
25 DU’s
8 T2B
25 DU’s
7 T2B
25 DU’s
All the way to 1
Cashout- 50 partner leg throws
Thankful Thursday 6-25
Warm up
Agility ladder
Strength
EMOM 12:00min time cap
Death by S2OH/ +3 Burpees (135/95)
Min 1= 1 S2OH + 3 Burpees
Min 2= 2 S2OH + 3 Burpees
Etc… Continue until failure or time cap
WOD
600m row
50 HRPU’s
40 KBS (62/35)
30 Pull-ups
20 DL (135/95)
10 OHS (135/95)
Run 400m
Weightlifting Wednesday 6-24
Strength
Back
3-3-2-1-1-1…
WOD
7:00min AMRAP
7 Hang Power Snatch (95/65)
15 WB (20/14)
Weightlifting
Snatch High Pull + Snatch (medium)
5-7 sets
Power clean + Jerk (medium)
5-7 sets
Gymnastic Tuesday 6-23
group warm up
Skill
Hollow rock / handstand work
WOD
15 WBSU (20/14)
15 Box Jump over (24/20)
200m slam ball run
Cashout- ME T2B/ 1min
Motivational Monday 6-22
Strength
Bench Press
5-5-5-5-5
WOD
2- 5:00min AMRAPs with 1:00min rest in between. Continue where you leave off. Score/ measure total rounds completed.
7 Front Squats (115/85)
7 S2OH (115/85)
10 Pull-ups
Cashout- max DU in 1min
Functional Friday 6-19
Skill
Strict Press
5-5-3-3-3
WOD 4RFT
cal row (25/15)
15 OHS (75/55)
5 Tire Flips
Rest 1 minute
Cashout- max push-ups to failure.
Thankful Thursday 6-18
Strength
Back Squat
3-3-3-3-3
WOD
10:00min AMRAP
20 WB
6 T2B
10 Hang Power Clean (135/95)
