WODS are posted on the CrossFit Four Peaks FB members group- click link
Tuesday 12-12-17
Conditioning
800m Row
Rest 1min
800m Run
Rest
400m Row
Rest 1min
400m Run
This will be done in teams of 3.
WOD
21-15-9
Push Jerks (135/95)
C2B Pull ups
Sit-ups
Cashout
4 Rounds
8 Ring Rows
8 Side plank Hip raises (each side)
Monday 12-11-17
Strength
Front Squats and Back Squats
FS 7-7-7
BS- 7-7-7
Both @ 70% Rest 2-2.5 min between sets
WOD
10:00min AMRAP
24 Double
12 Hang Power Cleans (95/65)
*Every 2min do 15 Strict Push-ups
Scale- HRPU’s
Friday 12-8-17
Skill
DL
5-3-1-1-1…
20min Time Cap
WOD
50 Box Jumps (24/20)
1 Rope Climb
40 Sit-ups
1 Rope Climb
30 Power Cleans (115/75)
1 Rope Climb
20 Pull-ups
1 Rope Climb
10 Turkish Get UPS (35/25)
1 Rope Climb
Scale= 7 Ring rows = 1 Rope Climb
Thursday 12-7-17
Strength
Bench Press and Pull-ups
5-5-5-5-5
As soon as you complete a bench set complete a set of pull-ups.
WOD
4 Rounds of…
25 KBS (62/45)
10 Thrusters (95/65)
100m WB Run (20/14)
Rest 1min
Winning Wednesday 12-6-17
Back Squat
10-5-2-2-5-10
Measure= Total Volume
WOD
7:00min AMRAP
Ascending Ladder by 1 starting at 1.
T2B
Burpees
Cashout- Group Mobility/ Stretch
Tabata Tuesday 12-5-17
Tabata warm up
Strength
10:00min EMOM
3 Power Cleans (Touch and Go)
Add weight every 3min
WOD
400m Run
3 Rounds of… (135/95)
12 DL
9 HPC
6 Jerks
Then, 400m run
MixUp Monday 12-4-17
Skill
HSPU’s
7:00min EMOM
20 sec of Work/ 40 sec of Rest
RX- HSPU’s
Scaled- HSPU’s with knees on a bench/ or toes on Box
Beginner- Push Press @ 50% of Body weight
WOD
2017 Lift Off Event 3
12min AMRAP
25 Pull-ups
50 Calorie Row
100 OHS
50 Box Jumps
25 Pull-ups
Scale- pull-ups to jumping pull-ups
Frunctional Friday 12-1-17
Warm up
Shoulder/ Hip Mobility
Strength
Establish 1 RM Snatch
30min time cap
WOD
21-15-9
Back Squats (225/135)
400m Run
Cashout- 7×3 weight pull-ups
