WODS are posted on the CrossFit Four Peaks FB members group- click link
Thirsty Thursday April 2nd
Warm up
Agility ladder
Skill
Broad jump/ Row 1000m for measure
WOD
5 rounds of…
1min max WB
1 min max T2B
1 min max Slam Balls
1 min max 20m sprints
1 min rest
Score= total reps
Weightlifting Wednesday
Strength
OHS
5-5-3-3-1-1
Weightlifting
Hang Squat clean
3-3-2-2-1
Press Complex
2PP/1PJ/1SJ
5 sets
WOD
300 WB (20/14)
250 KBS
200 Man Makers
150 Burpee Broad Jumps
100 Front Squats (135/95)
10 Wall Climbs
Run 1 mile
Terrific Tuesday
Skill/Strength
EMOM 7:00min
ME Pull-ups for 20 sec.
WOD 12:00min AMRAP
Run 200m
15 Box Jumps (24/20)
5 DL (275/185)
Cash out– bicep curls + ring rows
Motivational Monday March 30th
Strength
Back Squat
8-8-8-8-8
WOD
4 rounds
8 Clean and Jerks (135/95)
30 DU’s
12 Pull-ups
Then, 400m run
Cashout
ME/ failure ring dips 2x
Friday March 27th
Workout 15.5
27-21-15-9 reps for time of:
Row (calories)
Thrusters
M 95 lb. F 65 lb.
Thursday March 26th
Strength
Bench Press
3-3-3-3-3
Pull-ups between each set
WOD
Partner WOD
70 WB/ burpees
60 Slam Ball/ DU
50 Russian Twist w/ slam ball/ rig hang
40 S2OH/ tuck jumps
30 Ring rows/ wall sit
400m keg run
Weightlifting Wednesday March 25th
Strength
Clean
5-5-2-2-2-2
Last set > 90% of 1RM
Weight lifting
Snatch balance + 2 OHS
5 sets
2 Push Press + 1 Push Jerk + 1 Split Jerk
5 sets
WOD
7 rounds
7 Power Snatches (115/75)
40 DU’s
Tuesday March 24th
Group warm up
Skill
Run 400m x 4
Rest 1min between sets
WOD
12:00min Ascending ladder by 3, starting at 3
DL (185/115)
Burpees over Box
T2B
