WODS are posted on the CrossFit Four Peaks FB members group- click link
Tuesday 9-1-20
Skill
T2B drills
hollow body
scapula pullups
kipping knees
WOD
21-15-9
-T2B
-S2OH (115/85)
400m run
Monday 8-31-20
Mobility– Front Rack (wrist and Lats)
BB- Warm-up
Strength Conditioning
10:00min EMOM
3 Power cleans (must be touch and go) add weight min 5 (half way- only once)
WOD
15min AMRAP
25 Russian KBS (62/35)
20 Air Squats
15 Ring Push-ups
Measure= Total reps (60 reps per round)
Friday 8-28-20
Strength
FS
3-3-3-3-3
WOD
3 rounds- ME each EX, total reps is score
1 min Bench Press (185/85)
1 min Sled Pushes
1 min Burpees
1 min sit-ups
1 min rest
Thursday 8-27-20
Partner WOD
“DT”
10 rounds total for time/ complete rounds will be alternated.
12 DL
9 HPC
6 Push Jerks
(155/105)
Cashout– 20 Strict pull-ups + 20 Dips + 3 x 10 Bicep curls
Wednesday 8-26-20
NO SKILL- warm up squat snatches for WOD.
WOD
8 Rounds of 3min EMOM
Every 3 min complete…
3 Squat Snatches (135/95) RX+ (155/115)
9 WB (20/14)
200m run
Rest remainder of time.
Measure- is your slowest round.
Tuesday 8-25-20
Skill– HS holds (open space)
HS walks
WOD
7 HSPU’s
16 Sand bag step ups
40 DU’s
Monday 8-24-20
Strength
Back Squat
3-3-3-3-3
goal- go a heavier than previuos weeks 5’s.
WOD
10-9-8-7-6-5-4-3-2-1
Power Snatches (115/85) RX+ 135 / masters 95/65
Pull-ups
Friday 8-21-20
Strength
Front Squats
5-5-5-5-5…
Work to a heavy 5
WOD
7minAMRAP
5 Deadlift (185/125)
12 WB (20/14)
Goal- Make it Hurt!