WODS are posted on the CrossFit Four Peaks FB members group- click link
Tuesday Jan. 27th
Warm up/Skill
Handstand work
Strength
2×5 Push Press
2×3 Push Jerk
3×1 Split Jerk
WOD 6RFT
6 Sprints
10 Back Squats (135/85)
8 Ring Push Ups
Motivational Monday Jan. 26th
Strength
Deadlift
5-5-5-5-5
WOD
18-15-12-9-6
SDHP (115/75)
Pull-ups
Box Jumps (24/20)
Cashout- SU-ME-1min
Saturday Jan. 23rd
Olympic lifting-9am
Open Gym-10am
Arm Wrestling Friday Jan. 23rd
Skill
“Over the Top” arm wrestling technique
Strength
Back Squat
5 @ warm up (2x)
5@ 75%
5 @ 80%
5+ @ 85%
WOD
2RFT
15 Clean & Jerk (135/95)
100 DU’s
100m plate run (45/25)
Thursday Jan. 22nd
Strength/Skill
Weighted pull-ups/ bar muscle ups
5-5-5-5-5-5
WOD
45 KBS (62/35)
40 WB (20/14)
35 HRPU
30 slam balls
25 Ring Rows
20 Plate OH walking lunges
15 Burpees on plate
10 Back Extension
500m row
Weightlifting Wednesday Jan. 21st
Warm-up
Group warm up
Strength
OHS
5-5-3-3-2-2
WOD
7RFT
5 Hang Power Snatch (115/75)
10 WBSU (20/14)
Weightlifting
Hang Squat Snatch
3-3-3-3
Snatch grip push press
3-3-3-3
Front Squats
3-3-3-3
DB Bent rows
5-5-5-5
Tuesday Jan. 20th
Strength
Bench
5 @ warm up (2x)
5@ 75%
5 @ 80%
5+ @ 85%
WOD
13:00min AMRAP
10 DL (245/145)
10 Box Jumps
8 Ring Dips
Cash out
T2B- max unbroken
Monday Jan. 19th- MLK
Regular hours
Strength
Cleans
5 @ warm up (2x)
5 @ 75%
5 @ 80%
5+ @ 85%
WOD
800m run
10 C2B
15 MBC
400m run
10 C2B
15 MBC
200m run
10 C2B
15 MBC
