WODS are posted on the CrossFit Four Peaks FB members group- click link

https://www.facebook.com/groups/1636367856635999

Friday February 7th

Warm up
10 min.

Strength
Power cleans
5 @ Warm up
5 @ 75%
3 @ 85%
1+ @ 95%

WOD
5 rounds of
30 DU’s
5 Deadlift (225/115)
8 C2B

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Thursday Feb. 6th

Warm up
Agility drills/ broad jump test

WOD
15:00min AMRAP
20 OH Lunges (45/25)
14 ball slams
7 Ring Push ups

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Wednesday Feb. 5th

Warm-up
10 min

Strength /Skill
Deadlift
5 warm-up
5 @ 75%
3 @ 85%
1+ @ 95%

WOD
Buy in 100 DU’s
Then 4 rounds of
20 WB’s (20/14)
15 Ring rows
1 suicide run (15m, 30m, 45m)
Then Finish with 100 DU’s

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Tuesday Feb. 4th

Warm up 10min

Strength
Push press
5 warm up
5 @ 75%
3 @ 85%
1+ @ 95%

WOD
10:00 AMRAP
5 Power Snatch (95/65)
Burpees (ascending ladder by 3, start at 3)

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Monday Feb. 3rd

Warm-up
10 min.

WOD
“Fran”
21-15-9
Thrusters (95/65)
Pull-ups
17:00min time cap

Then
7:00min AMRAP
7 Box Jumps (24/20)
10 sit-ups

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Friday Jan. 31st

Strength
Front Squat

Partner WOD
Bench for Volume
Burpee box jumps/burpee
KB swings/ jump rope
Partner Plate run
Hang cleans/planks
Partner slam balls

Explanation upon arrival- happy Friday!

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Thursday Jan. 30th

WOD
1000m row for time

Rest 5:00

10 T2B
100m keg run
15 T2B
100m keg run
20 T2B
100m keg run
15 T2B
100m keg run
10 T2B
100m keg run

No keg available, do Burpees until one is (every Burpees subtracts 2 seconds from final time, must run if keg available)

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Wednesday Jan. 29th

Warm up
Complete all EX on board

Strength/Skill
Dead Lift
5 @ warmup
3 @ 80% of 1RM
3 @ 85% of 1RM
3+ @ 90% of 1RM

WOD
7 Rounds
10 MBC’s
12 HRPU’s

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