WODS are posted on the CrossFit Four Peaks FB members group- click link
Motivational Monday 4-24-17
Strength
Front Squat
5-3-1-1-1…
Establish Heavy 1
WOD
10-9-8-7-6-5-4-3-2-1
Power Snatches (95/65)
Box Jumps (30″/24″)
Cashout– pistol Squats / lateral raises
Mustache Friday 4-21-17
Strength
Cleans
2-2-2-2-2
WOD
4 Rounds of 4min
10 Hang Power Cleans (135/95)
7 S2OH (135/95)
15 Sit-ups
100m Farmers Carry (50/35)
TeamWork Thursday
SKILL
10:00min EMOM
Odd min- 30 sec ME DU’s/ 30 sec rest
Even min- 30 sec ME Pull-ups (kipping/ butterfly) / 30 sec rest
WOD
Complete 10 rounds with a partner, alternating movements.
15 DL (135/95) Must be done unbroken (5 Burpee penalty)
10 Burpee Box Jumps (24/20)
20 WB (20/14)
Cashout– group plank survivor (coaches determines once someone breaks)
Weightlifting Wednesday 4-19-17
Strength
OHS
3-3-3-3-3
WOD
7:00min
4 Hang Squat Snatch (115/75) (RX+135/95)
8 T2B
Cashout– 500m row for Time and Pull-up Complex
Shoulder/ back stretches/
Turn up Tuesday 4-18-17
Strength
Split Jerks
3-3-3-3-3
WOD
20min AMRAP
400m run
6 HSPU’s / 5 wall walks
2 Rope Climbs
20 KBS (53/35)
Motivational Monday 4-17-17
Strength
Back Squat
10-10-10-10-10
WOD
3-4-5-6-7-6-5-4-3
Squat Cleans (155/95)
Burpees over Bar
DU’s (3x)
18:00min time cap
Cashout– Strict banded C2B pull-ups
Good Friday 4-14-17
Hip Mobility
Dynamic Warm up
Strength
Front Squats
3-3-3-3-3
WOD
6:00min AMRAP
3 Hang Power Cleans (185/105)
6 Pull-ups
3:00min rest (must run 200m)
6:00min AMRAP
5 Burpees
10 WB (20/10)
Thankful Thursday 4-13-17
Strength
Bench Press
10-8-6-4-2
AHAP
Work to a heavy 2
WOD
3RFT
1min of Power Snatches (95/65)
1min of Ring push-ups
1min of Slam balls (20/10)
1min of DU’s
1 min rest
Cashout– 30 OH tricep ext/ 30 dips
