WODS are posted on the CrossFit Four Peaks FB members group- click link
Tuesday 3-20-18
Strength
10:00min EMOM
3 DL (275/185) + ME DU’s
30sec of Work/ 30 sec of rest
Measure= DU’s
WOD
For Time
100 WB (20/14)
50 Sit-ups
50 KBS (54/35)
Run 400m
Monday 3-19-18
SPT
Complete 3 rounds of… (5min time cap)
10 WB
10 T2B
10 Break Dancers
Then, Group BB OHS warm up (7min Time cap)
Strength
OHS
3-3-3-3-3…
*Increase weight every set
20min Time cap
WOD
4min to complete
3 Rounds of “Cindy”
Then, with remaining time ME
Clean and Jerks (135/95)
Rest 1min
4min to complete
2 Rounds of “Cindy”
Then ME of Clean and Jerks (135/95)
Rest 1 min
4min to complete
1 Round of “Cindy” then
ME of Clean and Jerks (135/95)
“Cindy” =
5 Pull ups
10 Push ups
15 Air Squats
Measure= Total Reps of Clean and Jerks
Scaled WOD
15min AMRAP of “Cindy”
5 Ring Rows
10 HRPU’s
15 Air Squats
Pull-up Day 4
10 Kips
3×8 Assisted Pull-ups
8 Ring Rows
8 Pull overs
2×8 Hammer Curls
Thursday 3-15-18
Strength
Bench Press
5-5-5-5-5
Incerease weight every set
WOD
4RFT
Run 200m
8 Ring Dips
15 WBSU’s (20/14)
18.3 will be announced at 5pm.
Wednesday 3-14-18
Strength
Back Squat
8-8-8-8-8
WOD
For Time
30 Power Cleans (135/95)
30 Calories on Rower
30 WB (20/14)
Pull-up Program Day 2
Posted at box
Tuesday 3-13-18
Skill
Handstand Push-ups
Progressions
7min EMOM
20sec ME / 40 Sec rest
Set number of reps 1-5
WOD
18:00min AMRAP
30 KBS (62/35)
15 Burpee Box Jump overs
20 DU’s
1 Rope Climb
Monday 3-12-18
Strength
10:00min EMOM
2 Squat Cleans
75-80% of 1RM (will stay same weight whole EMOM)
*should be challenging
WOD
For Time
400m Run
Then, 21-15-9 of…
Thrusters (95/65)
Knees to Elbows
Then, 400m to finish.
Pull-up Program Day 1
1×10 Kip
2×10 Strict, assisted or on knees pull-ups
1×10 Ring Rows
1×10 DB Pullover
Cashout– Stretch
Thursday 3-8-18
Skill
Complete in 15 Min.
Complete 2 Rounds
A) 15 each single leg banded RDL
B) 15 Hollow Body to sit-ups
C) 12 each single leg step ups
D) 12 (each side) on one knee land mines
E) 10 Strict Ring Rows
Partner WOD
Alternate movements with partner
16:00min AMRAP
10 Cal Row
7 Front Squats (115/85)
10 Burpees on a Plate 
Wednesday 3-7-18
Strength
A) 1 Push Press + 2 Push Jerks + 2 Split Jerks
5-7 sets
B) Back Squat- 10-10-10
C) Bench Press – 8-8-8-8
D) Ring Dips / GHD Back Ext.
WOD
2 Rounds of…
6min AMRAP
10 Power Snatches (95/65)
25 DU’s
Rest 2min
*Continue were you leave off, measure is total Rounds + Reps
You have the option to do all strength or do strength A then wod.
