NEWS

FRI WOD Recording

WOD

“Open 20.4”

METCON

30 Box Jumps
15 Clean and Jerks
30 Box Jumps
15 Clean and Jerks
30 Box Jumps
10 Clean and Jerks
30 Pistols
10 Clean and Jerks
30 Pistols
5 Clean and Jerks
30 Pistols
5 Clean and Jerks

Height: 24/20
Weights: 95/65, 135/85, 185/115, 225/145, 275/175, 315/205

MASTERS

30 Step Ups
15 Clean and Jerks
30 Step Ups
15 Clean and Jerks
30 Step Ups
10 Clean and Jerks
30 Assisted Pistols
10 Clean and Jerks
30 Assisted Pistols
5 Clean and Jerks
30 Assisted Pistols
5 Clean and Jerks

Height: 24/20
Weights: 75/55, 115/75, 135/95, 155/105, 165/115, 175/125

MOVE

20 Step Ups
10 Clean and Jerks
20 Step Ups
10 Clean and Jerks
20 Step Ups
10 Clean and Jerks
20 Close Stance Squats
10 Clean and Jerks
20 Close Stance Squats
5 Clean and Jerks
20 Close Stance Squats
5 Clean and Jerks

Height: 20
Weights: 55/35, 65/45, 75/55, 95/65, 115/75, 135/95

WOD GUIDANCE & GOALS:
This workout kicks off with box jumps, do not go guns blazing, find a nice steady pace and hold to it. Step ups are an option, do a few toward the end of each set to catch your breath. The first set of clean and jerks you should be able to cycle through 10 reps before breaking. The next set, do sets of 5 reps. 

The box jumps will eventually change to pistols (alternating legs) and the clean and jerk reps decrease as the weight increases. By the third set of clean and jerks do single reps. There is a 20 minute cap. Target 160+ reps. 

Post Reps or Time to Comments.

HOME WOD

30 Box Jumps
15 Burpees
30 Box Jumps
15 Burpees
30 Box Jumps
10 In + Outs
30 Pistols
10 In + Outs
30 Pistols
5 Sit to Stands
30 Pistols
5 Sit to Stands

ENDURANCE

Rest