WODS are posted on the CrossFit Four Peaks FB members group- click link
Monday 4-27-20
Strength
Strict Press
8-8-8-8
WOD
5RFT
10 Thrusters (115/85)
40 DU’s
Cashout- 50 sit-ups
Monday 4-27-20
Strength
Strict Press
8-8-8-8
WOD
5RFT
10 Thrusters (115/85)
40 DU’s
Cashout- 50 sit-ups
Friday 4-24-20
Quarantine WOD
For Time
20-15-10-5
DB box step overs
Burpee box jump overs (24/20)
(50#/35#)
FB group has a video with movement standards.
Thursday 4-23-20
Skill
Mini “Flight Simulator”
5-10-15-20-25-30-25-20-15-10-5
Do unbroken DU sets. Must complete set unbroken before you can move on.
7min time cap
WOD
4 RFT
25 WB
15 Back ext
200m Run
Cashout- stretch, a lot
Thursday 4-23-20
Skill
Mini “Flight Simulator”
5-10-15-20-25-30-25-20-15-10-5
Do unbroken DU sets. Must complete set unbroken before you can move on.
7min time cap
WOD
4 RFT
25 WB
15 Back ext
200m Run
Cashout- stretch, a lot
Wednesday 4-22-20
Strength
Hang Squat Cleans
3-3-3-2-2-1
No barbell- do sets of 1/4 Squat jumps, no break once you start set, rest between sets.
10-10-10-12-12-20
WOD
3-6-9-12-15…
Push Jerks (115/85)
Box jump overs (24/20)
Tuesday 4-21-20
Skill
A) Headstand to Ball-up to Headstand.
B) Headstand to Ball-up to kipping HSPU
WOD
21-15-9
DL (225/155)
Sit-ups
Burpees
Tuesday 4-21-20
Skill
A) Headstand to Ball-up to Headstand.
B) Headstand to Ball-up to kipping HSPU
WOD
21-15-9
DL (225/155)
Sit-ups
Burpees