WODS are posted on the CrossFit Four Peaks FB members group- click link
Weightlifting Wednesday 10-4-16
Strength
OHS
5-5-5-5-5
WOD
18-15-12-9-6
Hang Power Snatches (95/65)
Box Jumps (24/20)
WL
Power Snatch
2-2-2-2-2
Front Squats
8-8-8-8
Ring Dips
2x ME
Tabata Tuesday 10-4-16
Strength/ Skill
Pistol Progressions
WOD
Tabata DU’s
Tabata Push-up
Tabata Slam balls
Tabata Cal Row
2min rest between each set
Cashout– Group stretch
Mighty Monday 10-3-16
Strength
Clean and Jerk
5 x (3+2)
WOD
2 Rounds of
20 WB (20/14)
15 Knees to Elbows
Run 100m
2 Rounds of
15 WB
10 Knees to Elbows
Run 200m
2 Rounds of
10 WB (20/14)
5 Knees to Elbows
Run 400m
* Each run will only be done once after the second round of each set.
Final Day Friday 9-30-16
Warmup- Coaches choice (game)
Strength
10:00min EMOM
2 Squat cleans
Add weight every 2min
Finish AHAP
WOD
100 Burpees for time
Or
“Randy”
75 Power Snatches for time
(75/55)
*Randy Only if you completed 100 Burpees already! 💪🏽🙌🏽
Endurance Thursday 9-29-16
Agility- Warm up
Skill
1000m row for time
WOD
3 rounds for time
400m run
25 push-up
25 sit-ups
25 DL (135/95)
Weightlifting Wednesday 9-28-16
Strength
Back Squat
5-3-1-1-1…
22min time cap
WOD
21-15-9
Thrusters (95/65)
42-30-18
DU’s
Weightlifting
Squat Cleans
2-2-2-2-2
Push Press
3-3-2-2-1
Tenacious Tuesday 9-27-16
Skill
Death by Pull-ups
1min – 1 pull-up
2min – 2 pull-ups
3min – 3 pull-ups
Etc…
WOD
15min AMRAP
5 T2B
10 WB (20/14)
18 Russian Ab twist (45/25)
100m plate run (45/25)
Cashout– 20 KB Rows/ 20 Bicep Curls
Motivational Monday 9-26-16
Strength
Bench
5-3-1-1-1…
WOD
A) “Grace”
30 Clean and Jerks for time (135/95)
Cashout– Back Squat 20 reps +200m run (185/115)
