WODS are posted on the CrossFit Four Peaks FB members group- click link
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
Monday 4-20-20
Strength
Snatch Complex
Power + hang Squat + touch and go Squat + 2 OHS
If you don’t have a BB….
Find a broom stick, 75 slow and controlled OHS
WOD
1/2 Murph
800m run
50 Pull-ups
100 Push-ups
150 Air Sqiats
800m run
Complete middle in any order, must do run to start and end wod
Friday 4-17-20
CF4P Quarantine Games 2020
WOD 2
12min AMRAP
4 DB OH Reverse Lunge
30 DU’s
8 DB OH RL
30 DU’s
12 DB OH RL
30 DU’s
16 DB OH RL
30 DU’s
20 DB OH RL
Etc…
Thursday 4-16-20
Strength
Strict Pull-ups
5 sets ME reps each set, rest 2-3min between sets
Score- total pull-ups
WOD
10min WOD
7 Power (135/95)
5 Burpees
Run 200m
Scaled with Equipment
10-15 KBS in place of PC
5 Burpees
Run 200m
Cashout- 3×10 bicep curls
Wednesday 4-15-20
Strength
Front Squat
10-3-8-2-8-1-1-1
If you don’t have a bar or heavy load. Perform sets of walking lunges. Each set must be unbroken, meaning you don’t stop once u start. Go until failure.
20-30-40-50-60-70… etc
Rest 2-3min between sets
Wednesday 4-15-20
Strength
Front Squat
10-3-8-2-8-1-1-1
If you don’t have a bar or heavy load. Perform sets of walking lunges. Each set must be unbroken, meaning you don’t stop once u start. Go until failure.
20-30-40-50-60-70… etc
Rest 2-3min between sets
Wednesday 4-15-20
Strength
Front Squat
10-3-8-2-8-1-1-1
If you don’t have a bar or heavy load. Perform sets of walking lunges. Each set must be unbroken, meaning you don’t stop once u start. Go until failure.
20-30-40-50-60-70… etc
Rest 2-3min between sets