WODS are posted on the CrossFit Four Peaks FB members group- click link
Flex Friday 1-19-18
Strength
Snatch Complex
3sec Snatch DL + low hang pause hp + floating Squat Snatch + OHS + Snatch Balance
WOD
5min AMRAP
2 Hang Squat Clean (155/105)
5 Pullups (RX+ 2 Bar MU)
2 Burpees
Cashout- work the gun show!
Thursday 1-18-18
Strength
Bench Press
10-8-6-4-2
Total volume
WOD
For Time- Complete in any order
50 WB (20/14)
50 DB Snatches (50/35)
50 Push-ups
50 Calorie Row
50 back extension (Superman)
Cashout– Group Stretch
Wednesday 1-17-18
Strength
10:00 EMOM
2 Power Cleans
Add weight every 2min
WOD
10:00min AMRAP
6 Sprints (20m)
12 T2B
15 Box Jump overs (24/20)
Cashout– ME KBS (62/35)
Tuesday 1-16-18
No skill
Open WOD 17.5
10 RFT
9 Thrusters (95/65)
35 Double Unders
30min Time cap
Cashout- group mobility
Monday 1-15-18
Strength
OHS
3-3-3-3-3
WOD
9-8-7-6-5-4-3-2
DL (245/155)
Burpees over Bar
C2B
Cashout– 400m run for time
1-12-18
Strength
Squat Cleans
3-3-3-3-3….
WOD
5-10-15-20-15-10-5
Hang Power Cleans (115/85)
WB (20/14)
Thursday 1-11-18
Skill
10:00mun EMOM
Even- DU’s ME for 30 sec/ Rest 30
Odd- Bench Press ME (155/95) for 30sec/ Rest 30
Partner WOD
20min AMRAP
Alternate movements of…
20 Cal Row
12 Pull-ups
12 S2OH (135/95)
Wednesday 1-10-18
Warm up
1 Zumba song/ Fun game/ Barbell Warm up
Skill
Back Squat
5-5-3-3-1-1
Or
10-10-5-5-3-3
WOD
4RFT
18 Walking DB Lunges (50/35)
15 DB Cleans (50/35)
200m Run
Cashout– GHD Sit-ups
