WODS are posted on the CrossFit Four Peaks FB members group- click link
Motivational Monday 8-8-16
Strength
Front Squat
5-5-5-5-5
WOD
5 RFT
6 Hang Power Cleans (135/95)
8 Push Jerks (135/95)
12 Box Jumps (24/20)
Then, 30 air squats
Cashout– ME T2B – done once you come off rig
Day 4– 20 rep Back Squat program (-75# from 5RM)
Five Ring Friday! Go America! 8-5-16
Strength
Push Jerks
5-5-5-5-5
WOD
500m Row, then
4 rounds of…
7 Hang Squat clean (115/75)
9 Ring Push-ups
25 DU’s
Cashout– 15 barbell sit-ups
Teamwork Super Hero Thursday 8-4-16
Skill
10:00 EMOM
Odd) 10 Pull-ups
Even) 10 Pistols
*scaled options available
Partner WOD
20min AMRAP
Alternating rounds of…
100m run
12 DL (225/135)
10 KBS (62/35)
8 Ring rows
Must tag partner
We wear Pink Wednesday 8-3-16
Strength
Power Cleans
3-3-3-3-3
WOD
2- 5:00min AMRAPs/ rest 2 min In between
5 Power Snatches (135/85)
15 WB (20/14)
10 athletic Burpees
WL
Snatch Complex
HP+ below knee hang snatch
5 sets
Clean pulls
2-2-2-2
Back squat day 2 program
Take that Tuesday 8-2-16
Skill
Sprints
A) 7-40m ME sprints- recovery time
B) 2×10 C2B/ Pull-ups
WOD
A) 8:00min AMRAP
Ascending Ladder by 1, starting at 3.
T2B
Box Jump overs (24/20)
B) 100 DU’s for time
Move-It Monday 8-1-16
Strength
OHS
5-5-5-5-5
WOD
18-15-12-9
Thrusters (95/65)
2 Wall walks- stays constant
20 sit-ups- stays constant
Cashout– snatch high pulls or
Day 1 of 20 rep squat program
20 reps- 90# of 5RM
Freaky Friday 7-29-16
Strength
Clean
1-1-1-1-1…
Every 90 sec. EMOM format
*start 50-60% add 5-10# every set
*go until failure
WOD
10:00min
8 T2B
2 DL (275/185)
5 Burpee box jumps (30/24)
Cashout-400m run for time
Turn up Thursday 7-28-16
Strength
Bench
5-3-1-1-1…
WOD
A)
7:00min AMRAP
Ascending ladder by 1, starting at 5.
Hang Power Snatch (95/65)
WB (20/10)
B) 600m row + 30 sit-ups for time
Cashout– 2x of ME Ring Dips
