WODS are posted on the CrossFit Four Peaks FB members group- click link
Tuesday 4-14-20
Strength
Push Jerks
5-5-5-5-5
WOD
10-9-8-7-6-5-4-3-2-1
Hang Power Snatches (115/75)
Box Jumps (24/20)
Then, 40 Push-ups
Scale- dB/ or KB snatches (alternate) double reps of weight is light
If you do not have a box, perform tuck jumps with a knee Raise. Or do step ups if you regularly do step ups.
For Strength- do single arm presses with Kb or dB, fast up and flow down.
Monday 4-13-20
Strength
DeadLifts
5-5-5-5-5
Find the heaviest thing you can DL if you don’t have a bar.
WOD
4RFT
20 WB
10 T2B
Scale- air Squat / or goblet squat
Sit-ups / or dragon tails
Monday 4-13-20
Strength
DeadLifts
5-5-5-5-5
Find the heaviest thing you can DL if you don’t have a bar.
WOD
4RFT
20 WB
10 T2B
Scale- air Squat / or goblet squat
Sit-ups / or dragon tails
Thursday Partner WOD 4-9-20
Compete with a partner any way
300 Russian ab twist
300 1/4 squat jumps
100 Back Ext
100 Yoga push-ups
100 DB lateral raises
Wednesday 4-8-20
Skill
Turkish get-ups
6-6-6-6-6
3 each side, work to heaviest set possible
WOD
For Time
22-20-18-16-14
OH DB single arm lunges (50/35)
11-10-9-8-7
C2B
Option 2
22-20-18-16-14
OH DB walking lunges
11-10-9-8-7
Bent row (heavy as possible)
Or Heavy Bicep Curls
Wednesday 4-8-20
Skill
Turkish get-ups
6-6-6-6-6
3 each side, work to heaviest set possible
WOD
For Time
22-20-18-16-14
OH DB single arm lunges (50/35)
11-10-9-8-7
C2B
Option 2
22-20-18-16-14
OH DB walking lunges
11-10-9-8-7
Bent row (heavy as possible)
Or Heavy Bicep Curls
Wednesday 4-8-20
Skill
Turkish get-ups
6-6-6-6-6
3 each side, work to heaviest set possible
WOD
For Time
22-20-18-16-14
OH DB single arm lunges (50/35)
11-10-9-8-7
C2B
Option 2
22-20-18-16-14
OH DB walking lunges
11-10-9-8-7
Bent row (heavy as possible)
Or Heavy Bicep Curls
Tuesday True Tabata 4-7-20
WOD
True Tabata/ 4 movements
Air Squats
8 rounds of 20sec work/ 10 rest (running clock) finish all 8 rounds with air squats before moving to next movement. Measure is your lowest score.
Rest 2min
Sit-ups
8 rounds of 20sec work/ 10 rest (running clock) finish all 8 rounds with sit-ups before moving to next movement. Measure is your lowest score.
Rest 2 min
DU’s
8 rounds of 20sec work/ 10 rest (running clock) finish all 8 rounds with sit-ups before moving to next movement. Measure is your lowest score.
Rest 2min
Push-ups
8 rounds of 20sec work/ 10 rest (running clock) finish all 8 rounds with pushups to finish workout. Measure is your lowest score.
