WODS are posted on the CrossFit Four Peaks FB members group- click link
Wednesday 10-30-19
Skill
20min establish 1 RM Bench
Partner WOD
10 RFT
Alternate movements of…
-Row (20/15)
-7 T2B + 6 Lunges jumps
-15 DL (135/85) *must be unbroken- 3 burpee penalty
Tuesday 10-29-19
Skill
Jump rope practice
9min EMOM
3x
30sec of work/ 30 sec of rest
Min 1- Singles
Min 2- Double Unders
Min 3- Triple Unders
WOD
20min AMRAP
200m Run
5 Clean and Jerks (185/115)
10 Burpees over bar
Monday 10-28-19
Strength
OHS
8-8-8-8
WOD
Complete in any order for time
75 Pullups
75 Air Squats
75 KBS
Thursday 10-24-19
Strength
Bench Press
3-3-3-3-3
Complete a set of DB Row after each set 8 reps
WOD
4 rounds
100m sled Push
10 GHD Sit-ups
50 DU’s
Wednesday 10-23-19
Strength
Back Squat
15-8-2-2-8
WOD
50-40-30
WB (20/14)
30-20-10
DB Snatches (50/35)
Tuesday 10-22-19
Tabata WARM-up
Skill
Weighted Pull-ups
5-5-5-5
WOD
21min AMRAP
400m Run
3 Bar MU
12 Box Jumps (24/20)
15 Sit-ups
* scale 9 Pull-ups
Cashout– Bicep Curls 3×12
Monday 10-21-19
Strength
Clean complex
2 (1 Power+1 squat +1 hang + 2 jerks + 1 split)
2 (1 Squat + 1 Floating + 1 jerk + 1 Split)
2 (1 Squat clean + 1 Jerk)
WOD
21-15-9
Squat cleans (115/85)
Ring Dips
*scale- Ring Push ups
Thursday 10-17-19
Warm-up
Agility drills
Skill
4×400 run
1min Rest
WOD
3rounds of…
1 min of bike Cals
1 min of Russian KBS (53/35)
1 min Bench Press (135/95)
1 min BB OHS (45/35)
1 min Rest