WOD
3 rounds of a 5:00min running clock
Row for calorie
Bench press (115/65)
Pull-up
Ball slams
5th min. Rest
Total time is 15:00min
Your score will be the total amount of reps completed. The clock will stay running and each person is responsible for a quick transition to each exercise. You must finish the exercise until the minute is complete.
Strength/ Skill
Back Squat
(Max reps of body weight Back Squats in 5:00min)
(3peak=1/2 body weight)
WOD
5RFT
200m run (first 20m= Broad Jumps)
20 WB (20/14)
10 T2B
Strength/skill
150 Calf raises (225/135)
WOD
5 Power snatch (115/65)
30 DU
15 WBSU (20/14)
Strength
DeadLift
5-5-3-3-1-1-1
WOD
6 RFT
5 Front Squats (165/75)
7 C2B
Strength
Split Jerk (off rack)
1-1-1-1-1….
WOD
10:00min AMRAP
4 Wall Climbs
15 Box Jumps
6 Sprints
CF4PEAKS bench mark WOD
WOD
500m row
20 pull-ups
20 DL-(225/185/135/95)
20 sit-ups
20 burpees
20 wall balls (20/14)
400m run
Cash out
50 partner leg throws
Strength
OHS
5-5-5-5-5
WOD
“Grace” + 30 DU for time
Grace= 30 clean and jerk (135#/95#)
Any S2OH movement may be used
WOD
“Helen”
Cashout
30 Tire Flips for time
Strength
Bench Press
8-8-8-8-8
WOD
Row 500m
Then 6 rounds
8 Ring Dips
15 Slam Balls
Strength
Snatch
2-2-2-2-2
WOD 15:00min AMRAP
10 DL (225/135)
15 WB (20/14)
200m run
