WODS are posted on the CrossFit Four Peaks FB members group- click link
Wednesday 6-20-18
Strength
Front Squats
3-3-3-3-3
Get heavier than previous 5’s
WOD
10:00min AMRAP
8 OHS (115/85)
100m sand bag carry
Cashout– 50 Sit-ups For Time
Tuesday 6-19-18
Strength
DL
5-5-5-5-5
WOD
For Time
100 DU’s buy in
3-6-9-6-3
HSPU’s
5-10-15-10-5
Box Jumps (30/24)
1 Rope Climb after every round
Monday 6-18-18
Warm up
Tabata
1) Pull-ups/ or Ring Rows
2) KBS
3) Sit-ups
4) Pistols
Group BB warm up (5min)
Strength
10:00min EMOM
3 Power Snatches (Touch and go)
Increase weight every 3min, finish last set AHAP
WOD
5 RFT
10 Power Cleans (115/85)
15 WB
5 T2B
Goal- be unbroken with all movements. Or at least 75% of wod, Cleans should be light
Friday 6-15-18
Warm up
Kick ball game
WOD
“Helen”
3RFT
400m Run
21 KBS (53/35)
12 Pull-ups
RX+ (C2B and 2 pood)
Cashout– ME Bench (135/95) rerack= completion
Thursday 6-14-18
Strength/ WOD
Back Squat
8-5-5-3-3-1-1-1
8- 60%
5-70%
3-80%
1-90%
1->90%
1->95%
Rest 2-3min between sets.
Wednesday 6-13-18
Strength
Push Press
3-3-3-3-3
WOD
7min AMRAP
3 Squat Cleans (165/115)
6 Burpees over Bar
6-12-18
Warmup- gymnastic movements
– hollow body
– on Rings hollow body/ arch body
– banded front lever
Skill
Weighted Pull-ups
5×5
WOD
18min AMRAP
400m run
2 Bar Muscle ups
30 DU’s
20 Ring Rows
10m Bear Crawl 
Monday 6-11-18
Warm-up
Shoulder Mob/ Squat warm up
Strength
OHS
5-5-5-5-5
Goal- Complete at least 3, try to get all 5 sets greater than 75% of RM. weight remains same, do warm up set to get to weight…
*should be challenging but should be able to complete.
WOD
30-20-10
DB Snatch (50/35)
Air Squats
Strict Push-ups
Cashout– 5×5 Ring Dips
