WODS are posted on the CrossFit Four Peaks FB members group- click link
Teamwork Thursday 8-18-16
Skill
Every 2:00min Complete (EMOM style) 7 rounds
1 rope climb/ 10 tire flips
Or
2 rope climbs/ 5 tire flips
Partner WOD
Complete 18 min of alternating movements. Complete AMRAP.
15 WB
10 Broad jump burpees
20 sit-ups
Weightlifting Wednesday 8-17-16
Strength
Front Squat
3-3-3-3-3
WOD
15min AMRAP
6 Clusters (135/95)
20 DU’s
30 KBS (62/35)
Rest 1 min
Weightlifting
Pause Clean + Power jerk + Split
5 (1+1+1)
Snatch grip Push Jerk- off rack
2-2-2-2
Cashout- 2x ME DIPs
Gymnastics Tuesday 8-16-16
Skill
7:00min AMRAP
ME- Pull-ups 20sec / 40 sec rest
WOD
10-9-8-7-6-5-4-3-2-1
T2B
Box Jump overs (24/20)
Back ext.
Cashout– skin the cat/ or 10 kipps off rings
Motivational Monday 8-15-16
Warm-up
Headstands/ wall walks
Strength
Push Jerk
3-3-3-3-3
Finish heavier than previous weeks 5’s
WOD
Run 400m
Then 5 rounds of…
9 DL (225/135)
12 Squats
5 HSPU’s
Then finish, 400m run.
Fitness WOD
200m run
Then 4 rounds of…
9 KB DL
12 Squats
10 HRPU’s/ or 2 wall walk
Run 200m
Flex Friday 8-12-16
Strength
1 Power Clean + 1 Hang Squat Clean
5-7 sets
WOD
2RFT
15 Clean and Jerks (135/95)
100 DU’s
100m plate carry (45/25)
Cashout-30 Bicep curls 💪🏽
Thankful Thursday 8-11-16
Strength
Bench Press
10-8-6-4-2
WOD
A) FOR TIME
40 RKBS (62/35)
21 Pull-ups
30 RKBS (62/35)
15 Pull-ups
20 RKBS (62/35)
9 Pull-ups
B) 50 slam balls for time (20/10)
Cashout– 1min ME Sit-ups
Weightlifting Wednesday 8-10-16
Strength
OHS
3-3-3-3-3
WOD
8min AMRAP
Ascending ladder by 2 starting at 2.
Hang Squat Snatches (95/65)
Burpees over bar (RX= 2 foot take off)
Weightlifting
Hang snatch HP+ Hang Squat Snatch 5(2+1)
Cleans pulls
2-2-2-2-2
Dips
2x failure
Endurance Tuesday 8-9-16
Skill
1000m row for time
WOD
Complete in any order. Start with 200m run. Every 6min, you will do a 200m run until all work is complete. 36min time cap.
70 WB
60 Push-ups
50 Pull-ups
40 sit-ups
