WODS are posted on the CrossFit Four Peaks FB members group- click link
Friday 2-9-18
Strength
Push Press
5-5-5-5-5
WOD
10-9-8-7-6-5-4-3-2-1
HSPU’s
Front Squats (135/95)
*Scale HSPU’s to Wall Walks or HRPU’s
4-3-3-3-2-2-2-1-1-1
Cashout– 4×5 Weighted Dips
Thursday 2-8-18
Skill
Death by Pull-ups
EMOM add 1 pull-up until failure.
*3 Burpees EMOM for those who finish early until entire class has finished
WOD
For Time
100 American KBS (3 Burpees EMOM until completed)
Then, complete 2 Rounds of…
25 WBSU’s (20/14)
25 Box Jumps (24/20)
Wednesday 2-7-18
Strength
Squat Snatch
5-5-5-5-5
Work to heaviest set of 5. Start light.
WOD
18min Time cap
7-9-11-9-7
Power Cleans (165/115)
14-18-22-18-14
Sandbag Alternating Lunges
100m plate run (45/25) every round
Cashout– 3×10 Bench
Tuesday 2-6-18
Gymnastic Skill
Hollow body rock to stand
Kips off Rings
Pull-ups
WOD
15min AMRAP
7 C2B Pull-ups
20 Sit-ups
7 DL (185/135)
40 DU’s
1 Rope Climb
Monday 2-5-18
Strength
Front Squats
5-5-5-5-5
WOD
For Time
21 Clusters (115/75)
21 Burpees
42 WB (20/14)
200m run
Friday 2-2-18
Strength Con.
10:00min EMOM
3 DL (315/225)
3 HSPUs or 1 Wall Walk
*scale HSPU Reps before going to Wall Walks. Example- 3 DL/ 1 HSPU
*weight should get challenging toward end, should be Touch and go
Partner WOD
alternate rounds of…
12min AMRAP
(155/105)
4 Hang Power Cleans
4 Front Squats
4 Push Jerk
4 DL
Thursday 2-1-18
Skill
10:00min EMOM
30 Sec of Work/ 30 sec rest
A) Pull-ups
B) Double Unders
Measure= Total Reps
WOD
30-20-10
T2B
KBS (53/35)
Push-ups
Wednesday 1-31-18
Strength
10:00min
4 Clean and Jerks (must be Touch and gos)
(135/95)
+
3 Burpees
WOD
“Nancy”
5RFT
400m
15 OHS (95/65)
Scale
4RFT
200m Run
10 Front Squats (95/65)
25:00min Time cap
