WODS are posted on the CrossFit Four Peaks FB members group- click link
Tactical Tuesday 3-7-17
SKill
Pull-ups
8-8-8-8-8
Weighted/ strict/ assisted
WOD
18:00min AMRAP
Run 200m
18 Goblet Lunges (45/25)
25 DU’s
15 Ring Rows
Cashout– 20 GHD sit-ups
Motivational Monday 3-6-17
Strength
Front Squats
5-5-5-5-5…
WOD
13:00 min AMRAP
5 G2OH (Clean and Jerks) (135/95)
5 Box Jumps (24/20)
3 HSPU
6 G2OH
6 Box Jumps
3 HSPU’s
7 G2OH
7 Box Jumps
3 HSPU’s
8 G2OH
8 Box Jumps
3 HSPU’s
9 G2OH
9 Box Jumps
3 HSPU’s
10 G2OH
10 Box Jumps
3 HSPU’s
Cashout– 400m run for Time/ lateral raises/ Ring Dips
Announcement Thursday 3-2-17
Warm-up
Gymnastic warm up- Ring MU’s
Strength
Bench Press
(Rep scheme posted at box) hint- ladder
Partner WOD
13min AMRAP
Alternate movements with partner
Row 15 cal row
15 Burpees
12 Hang Power Snatches (75/55)
Weightlifting Wednesday 3-1-17
Strength
Squat Cleans
2-2-2-2-2…
AHAP
WOD
Run 200m
10-8-6-4-2
Front Squats (155/105)
T2B
Rest 1min
Run 400m
Cashout– practice deficient gymnastic skills
Techno Tuesday 2-28-17
Strength
Push Jerk
5-3-1-1-1…
WOD
Complete in any order (20:00min cut off)
100 WB
80 Sit-ups
60 Push-ups
40 DL (185/135)
20 Burpees
5 Rope climbs
Motivational Monday 2-27-17
Strength
OHS
5-3-1-1-1…
20 min to establish 1RM
WOD
6 min AMRAP
20 DL (135/95)
30 DU’s
Rest 3min
6min AMRAP
8 C2B Pull-ups
15 Russian KBS (54/25)
Cashout– Bar MU’s
Let the Open begin Thursday!
Strength
DL
3-3-3-3-3
WOD
For Time
500m Row
400m run
20 Air Squats
20 Burpees
20 sit-ups
20 Push-ups
Cashout– work an mobility needed
Weightlifting Wednesday 2-22-17
Strength
10:00min EMOM
Clean Complex
1 Power+ 1 Hang Power + 1 Squat Clean
*Warm up/ stay at 60-70% of 1RM
WOD
5-10-15-10-5
Push Jerks (135/95)
Box Jump overs (24/20)
10-20-30-20-10
DU’s
Cashout– 20 Ring Dips
WL– will be posted on members group
