WODS are posted on the CrossFit Four Peaks FB members group- click link
Friday 12-7-18
Strength
Front Squat
10-3-10-2-10-1
WOD
3 Rounds of…
7 Squat Cleans (185/115)
20 WB
Then, 25 Pull-ups.
Thursday 12-6-18
Skill
Partner Row
Partners row a total of 3,000m. Alternating every 500m for Time
Measure= Total time
WOD
For Time
80 DU’s
60 American KBS (53/35)
40 S2OH (115/85)
20 Broad Jump Squats (must Jump at least 2ft)
10 Ring Dips
Wednesday 12-5-18
Strength
10:00min EMOM
1 Squat Snatch
75-80% the whole time
WOD
7min AMRAP
8 OHS (115/85)
5 T2B
Cashout– 3 Rope Climbs
Tuesday 12-4-18
Skill
Weighted Pullups or Strict
5-5-5
Then, 7min EMOM
20 sec of work, 40 sec of rest
Score ME pullups
WOD
10 RFT
3 DL (275/185)
5 Burpees Box Jump
100m Run
Monday 12-3-18
Strength
Clean Complex
Hang Power + Floating Squat + FS + Jerk + Split Jerk
Complete 5-8 sets- work to a Heavy set
WOD
2RFT
2min of WB (20/14)
2min of sit ups
2min of DU’s (DU’s only)
2min of Pushups
2min rest
Total Reps= score
Thirsty Thursday 11-29-18
Strength
Touch and Go Power Cleans
3-3-3-3-3
Work to a Heavy 3.
Partner WOD
16min AMRAP
Alternating Movements of…
Cal Row (15/12)
10 Hang Power Cleans (135/95)
8 T2B
Measure = Total Rounds completes
Wednesday 11-28-18
Strength
Bench Press
10-8-6-4-2
Heavy AP each set
WOD
100 Thrusters for Time (95/65)
*scale weight as needed
3 Burpees Bar Jump overs (2 foot take off) EMOM until completed.
Tuesday 11-27-18
Skill
T2B / Core Work
WOD
5x -4min AMRAP
4mins to complete
12 C2B Pull-ups
Run 200m
20 DL (185/125)
Then ME of KBS (53/35)
*1 Rope must be done after every 25 KBS
Then rest 1min
Measure= Total KBS
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