WODS are posted on the CrossFit Four Peaks FB members group- click link
Tanktop Tuesday 10-6
Strength
Push Jerks
3-3-3-3-3
WOD
Run 200m
Rest 1:00min
Run 400m
Rest 1:00min
Run 200m
Then complete, in any order
80 KBS (62/35)
60 sit-ups
40 Pull-ups
Cashout- Ring Support- 1min
Motivational Monday 10-5
Strength
Front Squats
5-5-5-5-5
WOD
“Fight Gone Bad”
3 Rounds of
1 minute WB (20/14)
1 minute SDHP (75/55)
1 minute Box Jumps (24/20)
1 minute Push Press (75/55)
1 minute row for Calories
1 minute of rest
Score= total reps completed
Functional Friday 10-2
Strength
Clean Complex
1 Power + 1 Hang Squat Clean + 2 Front Squats
WOD
7:00min AMRAP
7 Back Squat (135/95)
7 Push ups on bar
Cashout– 30 DB over head tricep ext.
Teamwork Thursday 10-1
Strength
Pull-ups
7:00 EMOM (20 seconds work/ 40secs rest)
Partner WOD
400m run / Jump rope (both partners must do the run)
50 KBS (62/35)/ air squats
40 S2OH (115/75)/ back extensions
30 T2B/ plank
20 Tire Flip Jump throughs
10 Bear Complexes (alternating, 115/75)
Weightlifting Wednesday 9-30
Strength
Back Squats
10- Warm up
5-55%
3-65%
3-75%
3×3-85%
Weightlifting
Clean pulls
3-3-2-2-2
Bent Rows
5-5-5-5
WOD
500m row, then
3 rounds
5 DL (275/165)
10 Burpee box jumps
Tanktop Tuesday 9-29
Strength
Push Jerk
5-5-5-5-5
12:00min AMRAP
8 Dips
20 WBSU’s
15 Slam balls (20/10)
Cashout- Max Effort bench- 135/65#
Motivational Monday 9-28
Group warm up-tabata 8 different EX’s/ snatch work
Strength
3 OHS
10:00min EMOM
Pick a weight that will challenge you. If had to, Rx weight would be (135/85) may come off rack. Goal- do a squat snatch for 1st rep.
WOD
200m Run
7 Squat Cleans (135/95)
15 Ring Rows
200m Run
7 Hang Squat Cleans
15 Ring Rows
200m run
7 Power Cleans
15 Ring Rows
200m run
7 Hang Power Cleans
15 Ring Rows
Then, 25 DL to finish.
Cash out- ME Pull-ups. Done= letting go of rig.
Functional Friday 9-25
Strength
DL
5-5-3-3-3-3
WOD
3RFT
Row 25 cal
8 Hang cleans (135/95)
30 WB
Rest 1min
