NEWS

  • NUTRITION RECHARGE: This is the FINAL week of the recharge! You get bonus points this week for completing 250 box jumps (or step ups). Make sure you enter all of your points on Triib and a winner will be announced next Monday!
  • DOUBLE UNDER CLINIC: Work toward getting your first double under or mastering multiple this Saturday, February 12th from 10-10:45a with Coach Kevin! Sign up on Triib starting Thursday.

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
Weight; 95/65, 135/85, 185/115, 225/145, 275/175, 315/205

MASTERS

30 Box Steps Ups
15 Clean and Jerks
30 Box Step Ups
15 Clean and Jerks
30 Box 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
Weight: 75/55, 115/75, 135/95, 155/105, 165/115, 175/125

MOVE

30 Step ups
15 Clean and Jerks
30 Step Up
15 Clean and Jerks
30 Step Ups
10 Clean and Jerks
30 Close Stance Squat
10 Clean and Jerks
30 Close Stance Squat
5 Clean and Jerks
30 Close Stance Squat
5 Clean and Jerks

Height: 20″
Weight: 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. Compare Scores HERE.

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