WODS are posted on the CrossFit Four Peaks FB members group- click link
Tactical Tuesday 12-27-16
Strength
Back Squat
Warm-up set, then
10-8-6-4-2
Measure= Total Volume
WOD
“Fight Gone Bad”
3 Rounds of…
1min of WB (20/14)
1min of SDHP (75/55)
1min of Box Jumps (24/20)
1min push Press (75/55)
1min calorie row
1min rest
Measure= total reps
12 Days of Christmas WOD 12-23-16
Warm-up
Group game
WOD
“12 Days of Christmas” style
Complete 1, then 2-1, then 3-2-1, then 4-3-2-1, etc.
1 OHS (95/65)
2 Power Snatch (95/65)
3 T2B
4 Pull-ups
5 Burpees
6 Power Cleans (95/65)
7 sit-ups
8 WB
9 Slam balls
10 Push-ups
11 Box Jumps (30/24)
12 Thrusters
RX+ = (135/95)
Thankful Thursday 12-22-16
Warm-up- Agility drills
Strength/ Skill
4 x 400m
1min rest after each 400m run
Measure= total time
WOD
6:00min AMRAP
Ascending ladder by 3.
S2OH (135/95)
Box Jumps (24/20)
Rest 2min
6:00min AMRAP
15 KBS (62/35)
8 Burpees
Score= A) total reps B) rounds + reps completed
Weightlifting Wednesday 12-21-16
Strength
Cleans off blocks
2-2-2-2-2
WOD
8-7-6-5-4-3-2
DL (155/95)
FS (155/95)
Pull-ups
Cashout- 10 Ring MU’s
Taco Tuesday 12-20-16
Strength
Bench press
5-5-5-5-5
WOD
A) “Annie”
50-40-30-20-10
DU’s
Sit-ups
Rest
B) Complete
1000m Row + 20 T2B
Cashout– 2 Rope climbs+ 5HSPU’s
Motivational Monday 12-19-16
Strength
Snatch Complex off blocks
SHP + PS + SS
6 sets
WOD
“Nancy”
5RFT
400m Run
15 OHS (95/65)
Cashout– MU drills
Flex Friday 12-15-16
Strength
*Bear Complex
6 sets
Bear Complex- Squat Clean + S2OH + Back Squat + S2OH
WOD
5RFT
5 clusters (135/95)
20ft OH walking Lunges (135/95)
100m run
Cashout- ME Deficit Push-ups 1min + 2 rope climbs
Teamwork Thursday 12-15-16
Group warm/ up
Strength
Pull-ups
7min EMOM
20 sec/ work
40 sec/ rest
Measure= total reps
Partner WOD
1000m Row/ plank
80 WB (20/14) / BB hold (135/95)
60 KBS (54/25) / sit-ups
40 S2OH (135/95) / Bar Hang
20 Burpee slam balls (20/10)
Then, ???? To finish…. 🙂
