WODS are posted on the CrossFit Four Peaks FB members group- click link
Thursday Jan. 16th
Warm-up
Agility ladder drills
Push press
5 @ Warm up
5 @ 75%
5 @ 80%
5+ @ 85%
Then, 10min AMRAP
20 air squats
15 ring rows
5 sec. Handstand hold
Cash out
1:00min K2E
20 back extensions
Wednesday Jan. 15th
Skill
Work on DU’s
WOD
5 rounds
200m run w/ wall ball (20/14)
7 DL (225/135)
20 Sit-ups
Scaled WOD
4 rounds
200m run
KB DL
15 sit-ups
Tuesday Jan. 14th
16:00 min AMRAP
1000m buy in
10 Burpees over bar
8 pull-ups
Monday Jan. 13th
Strength 15min
Front Squats
5 @warm up
5 @ 75% of 1RM
5 @ 80% of 1RM
5+ @85% of 1RM
WOD
5 rounds
20 OH lunge w/ plate (45/25)
35 DU’s
15 HRPU’s
Saturday Jan. 11th
We are having an Olympic lifting class this Saturday at 8am. At 9am we will have open gym for those to make up any WODs missed during the week! Thanks for everyone who showed up this week!
Friday Jan. 10th
6 rounds of
200m Run
5 Back Squat (185/95)
5 HSPU’s
Jan. 9th Thursday
Skill
Work on Power Snatch
12:00 min AMRAP
10 Hang cleans (135#/95#)
15 Pull ups
Wednesday Jan. 8th
Skill
Power clean technique
WOD
400m run
5 Wall Climbs
10 Burpees
20 T2B
30 Box jumps (24″/20″)
40 KB swings (53#/35#)
50 G2OH (45#/25#)
400m run
