WODS are posted on the CrossFit Four Peaks FB members group- click link
Wednesday 11-13-19
Skill
Pull-ups
5-5-5-5-5
Goal- strict Pullups with a 3 second negative.
Use partner assisted if needed or use pull up accessory bar.
* between each set do dip support with a knee to waist, 8 reps
WOD
13min AMRAP
15 T2B
2 Sled Pushes (4 plates/2 plates)
Scale T2B= WBSU
Scale sled= sand bag run
Tuesday 11-12-19
Strength
OHS
5-5-5-5-5
Complete 8 GHD sit-ups after each set.
WOD
18-15-12-9-6
Power Snatches (95/65)
Run 200m
Monday 11-11-19
Hero WOD Lt. Brad Clark
- For Time
- Buy-In: 95 Double-Unders
- 6 Rounds of:
- 10 Single Arm Dumbbell Clean-and-Presses (50/35 lb) (alternating)
- 11 Burpees
- 18 Weighted Lunges (50/35 lb) (alternating)
- Cash-Out: 95 Double-Unders
Background: This workout is dedicated to Lt. Brad Clark, Hanover County Fire and EMS (VA), who made the ultimate sacrifice in the line of duty on Oct. 10, 2019, when he was struck by a vehicle on I-295 while attending to an unrelated motor vehicle accident.
Just prior to being struck, Lt. Clark was able to shout a warning to his crew, who were then able to dodge the worst of the wreck.
I’m
Thursday 11-7-19
Strength
8min EMOM
HSPU’s
Pick a rep scheme u can do unbroken / under 20 sec.
Example- 3 HSPUS EMOM for 8min
WOD
5 Rounds of…
5 Squat Cleans (135/95)
5 T2B
5 Box jumps (24/20)
5 burpees
Rest 1min
Goal- no more than 1-1 work test ratio
Wednesday 11-6-19
Strength
Push Press
8-5-3-3-3
WOD
“Sugar Daddy”
21-15-9
Deadlift (225/155)
400m run
Tuesday 11-5-19
Skill
Review Rope Climbs
WOD
25min Time cap
80 DU’s
1 Rope Climb
70 Push-ups
1 Rope Climb
60 WBSU’s (20/14)
1 Rope Climb
50 Air Squats
1 Rope Climb
40 Hang Power Cleans (115/85)
1 Rope Climb
30 Burpees
Monday 11-4-19
Strength
Back Squat
8-8-8-8-8
WOD
“Fran”
21-15-9
Thrusters (95/65)
Pull-ups
*goal- pick a weight u can go unbroken in thrusters.
Cashout– (25/20) bike Cals for Time
Halloween 10-31-19
Strength
Hang Squat Snatch
3-3-2-2-1-1-1
Front Squat
2-2-2-2
