WODS are posted on the CrossFit Four Peaks FB members group- click link
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
Monday 3-30-20
Strength
Unilateral front rack squat (DB/KB/load)
10-10-10-10
* down slow, up fast (3 sec down/ up fast)
WOD
12min AMRAP
20 Russian KBS
16 KB/DB push presses
12 Skater Dudes
Cashout– Hamstring stretches
Monday 3-30-20
Strength
Unilateral front rack squat (DB/KB/load)
10-10-10-10
* down slow, up fast (3 sec down/ up fast)
WOD
12min AMRAP
20 Russian KBS
16 KB/DB push presses
12 Skater Dudes
Cashout– Hamstring stretches
Friday 3-27-20
Skill
Ankle mobility
Watch FB video…
WOD
Open WOD 12.1
7min AMRAP
Burpees to 6inch target.
Movement standards explain in FB video.
Thursday 3-26-20
Skill
Range of Motion
Internal and external rotation of shoulder
3×10 side external rotation
WOD
FOR Time
10 HSPU’s
50 side lateral jumps
10 HSPUS
50 front to back jumps
10 HSPUS
50 Ali shuffle jumps
10 HSPU’s
50 Single leg lateral jumps
10 HSPU’s
50 Single leg (other leg) lateral jumps
Thursday 3-26-20
Skill
Range of Motion
Internal and external rotation of shoulder
3×10 side external rotation
WOD
FOR Time
10 HSPU’s
50 side lateral jumps
10 HSPUS
50 front to back jumps
10 HSPUS
50 Ali shuffle jumps
10 HSPU’s
50 Single leg lateral jumps
10 HSPU’s
50 Single leg (other leg) lateral jumps
Thursday 3-26-20
Skill
Range of Motion
Internal and external rotation of shoulder
3×10 side external rotation
WOD
FOR Time
10 HSPU’s
50 side lateral jumps
10 HSPUS
50 front to back jumps
10 HSPUS
50 Ali shuffle jumps
10 HSPU’s
50 Single leg lateral jumps
10 HSPU’s
50 Single leg (other leg) lateral jumps
Wednesday 3-25-20
Partner WOD
Partner A) 300 walking loaded lunges
Partner B) 300 walking loaded lunges
Total times combined… for example.
A) – 35min to complete
B) – 33min to complete
Total score = 68 minutes
