WODS are posted on the CrossFit Four Peaks FB members group- click link
Tuesday 6-4-19
Skill
“Flight Simulator”
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken DU, must complete each set unbroken before u can move on
15min Time cap
WOD
10min AMRAP
Ascending Ladder by 1 starting at 1 of…
HSPU
Box Jumps (30/24)
DL (225/135)
Measure total reps
Cashout– 3×10 Ring Dips
Monday 6-3-19
Strength
Temp Front Squats
5-5-5-5-5
(2-2-1-0)
WOD
For Time
80 WB
60 KBS (53/35)
40 Push-ups
20 Power Cleans (155/105)
400m Run
18min Time cap
Friday 5-31-19
Strength
Power Snatches
5-4-3-2-1…
Work to a Heavy 1 Power Snatch
WOD
3RFT
18 Power Snatches (75/55)
18 Burpees over bar
*can drop bar above waist
Cashout– 2 min of Strict pullups
Thursday 5-30-19
Strength
Back Squat
8-8-8-8-8
65-70% of 1RM
WOD
10-9-8-7-6-5-4-3-2-1
Squat Cleans (135/95)
T2B
Cashout– 3×10 Lateral raises
Wednesday 5-29-19
Strength/ Skill
10:00min EMOM
Even 5 DL (315/205)
ODD – ME DU’s 30sec
WOD
15min AMRAP
7 S2OH (155/105)
15 Box Jumps (24/20)
200m Run
Tuesday 5-28-19
Skill
Turkish Get ups
WOD
Row 700m then,
50-40-30-20
Russian KBS
Sit-ups
Cashout– 4 side planks 1min each (2 each)
Friday 5-24-19
Warm up
Barbell Warm Up
Strength
1) Squat Clean and Jerk
3-3-2-1-1-1
20min establish heavy 1
*work up to 90% or greater
2) Bench Press
5-5-5-5-5
Thirsty Thursday 5-24-19
Skill
Rope Climbs
Partner WOD
30min AMRAP
Of….
Show up to find out 😜
