WODS are posted on the CrossFit Four Peaks FB members group- click link
WestCoast Wednesday 6-21-17
Strength
Bench Press
5-5-3-3-3-3…
WOD
6min AMRAP
7 S2OH (155/95)
2 x 20m Bear Crawl
9 Box Jumps overs (24/20)
Rest 2min
Repeat 6min AMRAP
Strength
DL
5-5-5-5-5
Medium weight Touch and go’s, focus on being quick. No greater than 80% – must be regular grip.
WOD
Complete 3 rounds of….
1 min Cal Row
1 min Russian KBS (62/35)
1 min Sit-ups
1 min DU’s
1 min rest
Motivational Monday 6-19-17
Strength
Front Squats
2-2-2-2-2
Goal- heavier than previous weeks 3’s
WOD
3 Rounds of…
30 WB (20/14)
15 Pull-ups
10 Hang Power Snatches (95/65)
Then, 25 Athletic Burpees to finish.
Cashout– 20 DB Lateral raise/ 20 GHD sit-ups 20 GHD Back Ext.
Flashback Friday 6-16-17
Warm up- kickball
Strength
Push Press
3-3-3-3-3-3
WOD
7RFT
5 HSPU’s
10 WB (20/14)
5 T2B
Thirsty Thursday 6-15-17
Strength
Snatch (full squat)
2-2-2-2-2…
Work to a heavy 2
WOD
Rest every 4th min for 1 min until work is done.
3-6-9-12-9-6-3
Power Cleans (165/95)
Front Squats (165/95)
Box Jumps (24/20)
Chipper Wednesday 6-14-17
Strength
Weighted Pull-ups
5-5-3-3-3-1-1
WOD
For Time- complete in any order)
400m Run (must start with)
100 Sit-ups
100 Air Squats
50 Pull-ups
50 Back Extrnsions
Cashout– lateral raises
Tactical Tuesday 6-13-17
Warm-up – Barnhart special
Strength
OHS
3-3-3-3-3
WOD
Couplet
10min AMRAP
7 S2OH (135/95)
14 DB Reverse Lunges (50/35)
Cashout– 20 Ring Dips for Time
Motivational Monday 6-12-17
Strength
Squat Cleans
3-3-3-2-2-2
Last 3 sets 80-85%
WOD
50 DU’s buy-in
Then, 5 Rounds of
12 DL (155/105)
9 Hang Power Cleans (155/105)
6 Burpees over Bar
Then, 50 DU’s to finish
