Peak 180 – Group Class

At Home WOD

Warm-up

Metcon (No Measure)

AMRAP x 5

5 Wall Facing OH Squats

10 Scorpion Stretch (5 each side)

20 Mountain Climbers

BW – DB – KB

Metcon (AMRAP – Reps)

Murph Prep

6 Rounds:

2:00 on / 1:00 Off

15 Push-ups

20 Air Squats

In remaining time…

Max Burpees

RX+ Vest

*Score is total Burpees each round

*Scale:

Push-ups w/ Kneeling Push-ups
Goal: 12-16+ Burpees

Barbell

Metcon (Time)

3 Rounds:

50 Double Unders

10 Power Cleans

Rest 1 min…

2 Rounds:

60 Double Unders

10 Power Cleans

Rest 1 min…

1 Round:

70 Double Unders

10 Power Cleans

RX: 135/95

Scale:

Double Unders w/ double the reps single unders
Include rest in your time.

Goal: 9-13 min

Capacity

Metcon (No Measure)

3 Rounds:

1 Mile Run

Rest between each 1 mile run the amount of time each run takes, so 1:1 work/rest ratio.
Goal: Cosistent times for each mile