WODS are posted on the CrossFit Four Peaks FB members group- click link
Turn up Tuesday 10-17-17
Skill
4 x 400m
1min Rest between each run
WOD
12:00min AMRAP
20 Air Squats
10 T2B
10 Sand bag over Shoulder
100 Sand bag run
Motivational Monday 10-16-17
Strength
OHS
3-3-3-3-3
WOD
10:00min to complete
4 Rounds of…
5 Hang Squat Snatches (135/95)
15 Push-ups
Then remaining time complete as many reps of 100 DU’s.
If complete 100 DU’s, then complete as many Burpees in remain time.
Cashout– Kips off Rings (hips to Rings)
Freaky Friday the 13th 10-13-17
Strength
Cleans
3-3-3-3-3
WOD
8-7-6-5-4-3-2-1
Front Squats (115/85)
Pull-ups
Then, 400m run
Team Work Thursday 10-12-17
Strength
Bench Press
10-5-2-10-5-2
Volume for measure
Partner WOD
10 Rounds…
Alternate movements of…
– 6 DL (185/115) + 6 Burpees over bar
– 8 S2OH (135/95) + 15 sit-ups
– 12 Box Jumps (24/20)
Cashout– 20 DB lateral raises
Weightlifting Wednesday 10-11-17
Strength
Back Squats
WOD
3 Rounds of…
1min OHS (95/65)
1min DU’s
1min Russian KBS (62/35)
1min CAL Row
1min Rest
Cool down- 200m jog
Tactical Tuesday 10-10-17
Hip Mobility
Strength
Dead Lifts
3-3-3-3-3
WOD
5-10-15-10-5
Power Cleans (135/95)
C2B Pull-ups
WB (20/14)
Cashout– 10 Kips on Rings/ hips to rings
Motivational Monday 10-10–7 better
Strength
Push Jerk
3-3-3-3-3
WOD
21-15-9
Thrusters (95/65)
T2B
Cashout– OH Tricep extensions
Freaky Friday 10-6-17
Strength
OHS
5-5-5-5-5
WOD
800m Run
20 Power Snatches (95/65)
400m Run
15 Power Snatches (115/75)
*200m Run sandbag Run
10 Power Snatches (135/95)
Cashout– 20 Front Squats (135/95)