WODS are posted on the CrossFit Four Peaks FB members group- click link
Thursday April 10th
Strength
Bench press
5-5-5-5-5
WOD
18-15-12-9
T2B
G2OH (45/25)
DU’s
Then finish with 400m MB run
Wednesday April 9th
Strength
Back Squats
5-5-5-5-5
WOD
5RFT
7 snatch grip DL (95/65) =35 total reps
7 Hang Snatches (95/65) =35 total reps
7 HSPU = 35 total reps
Then finish w/ 35 WB (20/14)
Guess who’s BDay it is on Wed….
Tuesday April 8th
Skill
Rope climb/ Kipping pull-up
WOD
16:00 min AMRAP
200m run (50m forward, 50m backward, 50m forward, 50m backward)
12 pull-ups
12 back extensions
12 tuck jumps
Monday April 7th
Strength
Cleans
5-5-5-5-5
WOD
35 DU’s
Then 5RFT,
7 SDHP (115/75) =35 reps
7 S2OH (115/75) =35 reps
15 WBSU (20/14)
Then , 35 air squats
Happy Birthday Shaun! Guess how old he is!
Friday April 4th
Strength
OHS
3-3-2-2-1-1..
WOD
21-15-9
KB swings (62/35)
DU’s
Air Squats
Cashout
100m unilateral DB OH walk
Thursday April 3rd
Skill
Agility ladder + 3:00min row for distance (max meters)
WOD
10:00 AMRAP
15 Hang Cleans (115/65)
10 pull-ups
5 Burpees
Wednesday April 2nd
Strength
Strict press
5-5-5-5-5
WOD 5-rounds
6 sprints (20m)
6 DL (275/135)
2 Wall climbs
10 T2B
Tuesday April 1st
WOD
“Deck of Doom”
Hearts=Sit-ups
Diamonds=Box Jumps
Spades=Slam balls
Clubs=HRPU’s
Jokers=400m run
