WODS are posted on the CrossFit Four Peaks FB members group- click link
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.
Monday 4-6-20
Skill-
Single leg DL balance
4×10 each leg
WOD
15min AMRAP
Option 1
Back pack/ sand bag
25 ground to overhead
15 burpees over bag
Option 2
15-20 Kb or DB ground to over head
15 burpees over object
Option 3
Barbell
10 Clean and jerks (135/95)
15 burpees over bar
Cashout- 3min Plank + run 1 mile
Friday
Skill
Stretch 10min
Goal- stretch posterior chain for 10min. Athlete choice. Pick at least 3 Stretches.
WOD
Run 2 miles for time!
I know I know…. just freaking run it!
Thursday 4-2-20
Skill
300 DU’s for time.
WOD
For Time
100 Air Squats
100 Sit-ups
Wednesday 4-1-20
Skill
10min Squat rest
Hold the bottom of air squat position (staying active/ and good position) for 10 min. Stretch ankles and hips before attempting. Must be stay below parallel. Test ends when u stand up.
WOD
4 RFT
24 DB Snatches / or 24 KB snatches
15 Strict push-ups
400m run
Tuesday 3-31-20
WOD
7RFT
10 Hollow body rocks
20 Russian ab twist
10 KB/DB rows
5 Burpees
Cashout– 3 x20 Kb/ dB bicep curls
Tuesday 3-31-20
WOD
7RFT
10 Hollow body rocks
20 Russian ab twist
10 KB/DB rows
5 Burpees
Cashout– 3 x20 Kb/ dB bicep curls
Tuesday 3-31-20
WOD
7RFT
10 Hollow body rocks
20 Russian ab twist
10 KB/DB rows
5 Burpees
Cashout– 3 x20 Kb/ dB bicep curls