WODS are posted on the CrossFit Four Peaks FB members group- click link
Tactical Tuesday 11-7-17
Warm up– Handstand practice
Skill
Double Unders
A) review technique
7min EMOM
20 Seconds of ME DU’s
Measure= Total reps
WOD
5-10-15-5-10-15
DL (255/165)
Burpees
WBSU’s (20/14)
Cashout– 20 Dips
Motivational Monday 11-6-17
Strength
Front Squats
8-8-5-5-5
WOD
10-9-8-7-6-5-4-3-2-1
OHS (95/65)
Pull-ups
Cashout– 20 BB bent rows/ 20 DB Rear delt flys
Freaky Friday 11-3-17
Warm-up Kick Ball
Strength
Bench
5-5-5-5-5….
WOD
50 Air Squats
20 HSPU’s
50 DU’s
400m run
50 DU’s
20 HSPUs
50 Air Squats
Thankful Thursday 11-2-17
Skill
Weighted pull-ups
8-8-8-8-8
Weighted/ Strict/ banded (Strict)/ jumping negative
WOD
8 RFT
2 Squat Cleans (185/105)
6 T2B
10 KBS (53/35)
Cashout– kipping hips to Rings
Weightlifting Wednesday 11-1-17
Strength
Snatches (off blocks)
2 Power + 1 Squat
15min – focus is speed and technique
WOD
17.1
10 DB Snatches
15 Burpee Box Jumps overs
20 DB Snatches
15 Burpee Box Jumps overs
30 DB Snatches
15 Burpee Box Jumps overs
40 DB Snatches
15 Box Jumps overs
50 DB Snatches
15 Burpee Box Jumps overs
Trick or Treat Tuesday 10-31-17
Skill
Death by T2B
EMOM Format
Min 1 = 1 T2B
Min 2 = 2 T2B
Min 3 = 3 T2B
Until failure…
5 Burpees Every minute once you fail, as long as people are still going
WOD
15min AMRAP
20 WB (20/14)
40 DU’s
20 Russian Ab twist (45/25)
100m Plate run (45/25)
Motivational Monday 10-30-17
Strength
Back Squat
5-5-5-5-5….
Find 5 RM. we will use this weight for our 20 rep back Squat program for the month of November.
WOD
A) “Grace”
30 Clean and Jerks for time.
B) 400m run for time
Saturday Partner WOD 10-29-17
Partner WOD
Complete for time
1000m Row/ plank hold
80 WB (20/14)
60 Sit-ups/ bar Hang
40 Alternating Slam Ball Burpees
30 Power Cleans (135/95)/ plank
400m keg run
