WODS are posted on the CrossFit Four Peaks FB members group- click link
Monday Labor Day “31 Hero’s”
- AMRAP (with a Partner) in 31 minutes
- 8 Thrusters (155/105 lb)
- 6 Rope Climbs (15 ft)
- 11 Box Jumps (30/24 in)
- Partners alternate 400m sandbag run (45/25 lb)
Partner 1 performs the workout listed above. Partner 2 runs 400 meters with a sandbag (45/25). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400 meter run, while Partner 2 continues the workout where Partner 1 left off. Mark a round completed following the 11 box jumps. This is an AMRAP workout so score is total rounds and reps at the end of 31 minutes.
Scaling: The box is on the higher side and the weight on the thruster is on the heavier side. The barbell should be a weight that athletes are able to complete 8+ repetitions unbroken when fresh, but will likely have to break-up into two sets during the workout.
Saturday beach bod 8-30-19
Close grip bench 4×12
DB Row 4×12
—-
Strict Pullups 4×12
DB seated press 4×12
—-
Frontal raises 3×12
Lateral raises 3×12
Rear Delt flys 3×12
—-
BB curls 4×15
OH dB tricep Ext 4×15
DB Reverse curls 4×15
Banded tricep Ext 4×15
Friday 8-30-19
Open Prep
WOD
17.1 + Pullups
30min Time cap
10 DB Snatches (50/35)
15 Burpee Box Jumps (24/20)
12 Pull-Ups
20 DB Snatches
15 Burpee Box Jumps
12 Pullups
30 DB Snatches
15 Burpee Box Jumps
12 Pullups
40 DB Snatches
15 Burpee Box Jumps
12 Pullups
50 DB Snatches
15 Burpee Box Jumps
12 Pullups
Thursday 8-29-19
Strength
1) Front Squats
3-3-3-3-3-3
*50m farmers carry between each set
2) Power Cleans from blocks (above knee)
2-2-2-2-2
Wednesday 8-27-19
Skill
1000m row for time
WOD
Partner WOD
Alternate movements with partner until 10 complete rounds are done. 10 total.
10 Power Snatches
15/12 Cal Row
30 DU’s
Monday 8-26-19
Warm up
Front Rack Mobility/ Hip Mob.
Review Cleans/ warm up
WOD
5 Rounds of…
400m Run
8 Squat Cleans (165/105)
Then, 50 WB (20/14) for time
25min Time cap
*weight should be challenging but be able to work at a fast pace.
Cashout- 30 GHD Sit-Ups
Group Stretch
Friday 8-23-19
Strength
Back Squat
3-3-3-3-3
WOD
“DT”
5RFT
12 DL
9 HPC
6 Push Jerks
(155/105)
Thursday 8-22-19
Strength
Bench Press
5-5-5-5-5
WOD
6min AMRAP
Ascending Ladder by 3 starting at 3…
KB Single Arm Squat (45/25)
Pull-ups
Rest 2min
Then, 6min AMRAP
Continue where you left off
