WODS are posted on the CrossFit Four Peaks FB members group- click link
Wednesday May 14th
Strength
Find 1RM on DL
WOD
5RFT
15 SDHP (95/65)
4 Wall Climbs
Tuesday May 13th
Skill
Broad Jump for distance
WOD
“Tabata Tuesday”
Pull-ups
Sit-ups
Air Squats
Double unders
8 rounds of 20 seconds of work, 10 sec of rest for each exercise. Your score is the highest lowest score per exercise. Show up for the explanation!
Monday May 12th
Strength
Find 1RM on clean
15min
WOD
12:00min AMRAP
7 OHS (95/65)
10 T2B
Motivational Monday.
Friday May 9th
Warm-up
Mobility/Agility Ladder
Strength
Bench Press
Find 1RM in 15min
WOD
2RFT
100m MB run, then 10MBC
Then continue to
200m MB run, then MBG2OH
Then back to
100m MB run, then 10MBC
15 Ring Rows
20 KB Swing (62/35)
Wednesday May 7th
Strength/ Skill
EMOM 10min
6 DL (275/155)/ 2 Burpees
WOD
7:00min time cap
Descending ladder by 1 starting at 10reps of
Pull-ups
Box Jumps (30/24)
10 pull-ups
10 box jumps
9 pull-ups
9 box jumps
8 pull-ups
8 box jumps
Etc….
Tuesday May 6th
Strength
Push Press
Find 1RM
WOD
15:00min AMRAP
400m run
10 Hang cleans (135/75)
6 HSPU
Cinco De Mayo
Strength
20min to find back Squat 1RM
WOD-5RFT
6- Burpees over Bar
10- Thrusters (95/65)
10 Slam balls (20/10)
10 Sit-ups
Cashout- 36T2B
Special thanks to Gabby and Val for the WOD 🙂
Friday May 2nd
Partner WOD
Row 1500m total/ Jump rope
60 Front Squats (95/65)/sit-ups
50 Box Jumps/ Planks
60 KB Swings (62/35)/back extensions
50 Pull ups/ Burpees
40m Partner Carry or 400m run
