WODS are posted on the CrossFit Four Peaks FB members group- click link
Tuesday Aug. 19th
Strength
Cleans
3-3-3-3-3
WOD 12:00min AMRAP
30 DU’s
20 WB
15 Ring Rows
Motivational Monday Aug. 18th
Strength
Bench
5-5-5-5-5
WOD
200m run then
4 rounds of…
20 Air Squats
8 S2OH (135/95)
10 T2B
(3 burpee penalty every time your hands come off the rig during T2B, Burpees to be done after completion of 4 rounds)
Cashout-3:00min plank
Friday August 15th
Skill
Broad Jump
15min to find Front Squat 1RM
WOD
9:00min AMRAP
7 SDHP (115/75)
100m plate run (45/25)
Thursday Aug. 14th
Strength
Split Jerk
1-1-1-1-1
WOD
3 rounds of….
1min Calorie row
1min Slam Balls
1 min DU’s
1 min Pull-ups
1 min rest
Score is total reps completed, it will be a running clock.
Wednesday Aug. 13th
Warm-up
Agility/Speed work
Strength
Back Squat
5-5-3-3-3
WOD 12:00min AMRAP
5 Power Snatches (115/75)
10 Box Jumps (30/24)
15 WBSU’s (20/14)
YOGA Tuesday Aug. 12th
Strength
Push jerk (behind the neck)
3-3-3-3-3
WOD 5RFT
200m run
10 Pull-ups
8 Broad Jump Burpees
Yoga at 7:30pm
Friday Aug. 8th
Strength
OHS – Find 1RM
Partner WOD
Complete all task in any order as a team!
70 cal row/ plank
60 KBS/ air squat hold
50 Box jumps/ plate hold OH
400m MB run/Jump rope
30 Hang Cleans/ Burpees (135/95)
20 Tire Flips jump throughs (together)
10 sprints (20m)
Wednesday Aug. 6th
Strength
Cleans
3-3-2-2-1-1
WOD
Run 200m then,
4RFT
20 WB (20/14)
10 DL (185/135)
Then run 200m to finish
