WODS are posted on the CrossFit Four Peaks FB members group- click link
Tuesday 5-29-18
WOD
50 Clean and Jerks for Time
(115/85)
Friday 5-25-18
Warm-up
DU practice/ Drills
Skill
“Modified Flight Simulator”
DU’s
5-10-15-20-25-30-25-20-15-10-5
Sets must be unbroken before you can move on to next set.
8:00min Time cap
WOD
Complete in any order
For Time
50 Bench (135/95)
50 Air Squats
50 KBS (53/35)
50 Box Jump (24/20)
50 Ring Rows
5 Ring Muscle UPS
Wednesday 5-23-18
Warm up
Prepare for Snatch and movements in WOD/
Partner WOD
Row 1500m / plank
30 Squat Snatches / alternate (135/95)
60 T2B / Wall Sit
30 Tire Flips Jump through/ alternate
60 OH Plate Lunges/ plank
100m partner sand bag carry/ or partner carry
30min Time cap
Tuesday 5-22-18
Warm up
Agility / running drills
Skill
Run
3 x 800m
2min rest between sets
*goal- run each leg intense and unbroken (without resting)
WOD
12min AMRAP
10 Strict Pull-ups
15 Push-ups
30 DU’s
*goal get to 5-8rounds Complete, scale pull-ups to keep intensity.
Monday 5-21-18
Warm up
Row 500m upon arrival
4min to complete
2 Rounds of
10 Pull-ups
15 Push ups
20 Air Squats
Group Barbell warm up
OHS specific/ Hang Squat Clean
Strength
OHS
8-5-5-3-3
Goal- work to a Heavy 3
Good movements a priority.
20min Time cap
WOD
For Time
10-9-8-7-6-5-4-3-2-1
Hang Squats Clean (115/75)
20-18-16-14-12-10-8-6-4-2
WBSU’s (20/14)
*wod should be medium weight, should not struggle to complete Cleans, almost unbroken. Wod should take 10-16min.
Friday 5-18-18
Strength
Back Squat
8-8-5-5-5
WOD
“Fran”
21-15-9
Thrusters
Pull-ups
Cashout– 400m run for time
Power Thursday 5-17-18
Skill
10:00min EMOM
3 Hang Power Snatches
-add weight every 3min, last min go heaviest 3 Reps w/out failure
WOD
7 Rounds For Time
7 Power Cleans (135/95)
5 HSPU’s
Wednesday 5-16-18
Skill
Pull-ups/ T2B
Establish unbroken Pull-ups (Strict, Kip, or butterfly)
Establish unbroken T2B
WOD
25min AMRAP
Run 400m
20 Pull-ups
20 DL (225/155)
20 Burpees
20 T2B
Row 200m
Rest 1min
* goal, finish 2 Rounds
