WODS are posted on the CrossFit Four Peaks FB members group- click link
Frantastic Friday 6-9-17
Strength
Front Squats
3-3-3-3-3
WOD
“Fran”
21-15-9
Thrusters
Pull-ups
RX+
21-15-9
Thrusters
Pull-ups
Then, down. 12oz beer
😎
Team Work Thursday
SKill
Snatch Complex
Snatch HP + Hang Snatch HP + floating Snatch + Snatch Balace
6 (1+1+1+1+1)
Partner WOD
Complete 8 Rounds of…
Alternate Movements between partners
20 WB (20/14)
15 cal row
8 Power Snatches (115/75)
Then, partner Run of 400m. Must carry…. (will be posted at the box) 😉
WestCoast Wednesday 6-7-17
SKill
12:00min EMOM
Even :25 ME T2B (must be done in minimum of 3 rep incriments)
Odd :25 Sec ME DU’s (must be done in minimum of 5 rep incriments)
Measure= total reps
WOD
15min AMRAP
10 Burpees on a plate
2 Rope climb
15 Hollow body sit-ups
15 Hang Power Cleans (95/65)
Tatum Tuesday 6-6-17
Strength
Push Press
5-5-5-5-5
WOD
10-9-8-7-6-5-4-3-2-1
Ring Dips
DL (225/155)
Box Jumps (30/24)
Mighty Monday 6-5-17
Strength
OHS
5-5-5-5-5
WOD
3 RFT
30 KBS (54/25) (American- full swing)
30 Single arm Goblet Squats (54/25) (15 each side)
30 KB Rows (54/25) (15 each side)
Sprint 200m
Rest 1min
Every time KB touches ground, 5 Burpee penelty (unless transition between sets)
WL– 5:30pm-7pm
Flex Friday 6-2-17
Strength
2 Power Cleans
10:00min EMOM
Increase weight every 2min
WOD
3-6-9-12-9-6-3
Box Jumps (24/20)
OHS (95/65)
Pull-ups
Thirsty Gymnasty Thursday 6-1-17
SKill
A) Headstands
B) Handstands
WOD
4 Rounds of
8 HSPU’s (5 wall climbs)
20 Standing Russian BB Ab twist (25/15)
10 Sprints (20m)
Then, finish with 30 Burpees.
Last Day Wednesday 5-31-17
Strength
5-5-5-5-5
AHAP
WOD
12:00min AMRAP
25 DU’s
10 T2B
7 DL (185/115)
Cashout-400m run
