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”
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
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
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.
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
215 90#; step; bench pistols
173 pistols to a ball, 55 (9/6), 65 (5), 75 (3,,3, 4), 85 (singles)
200 reps, MVx (65#)
Way to go Kathy!
200 Masters 55+ scaled (@ 105# 8 C&J, 2 cleans)
Last time: 192 Masters 55+ scaled (@ 105# 2 C&J, 8 PCs)
First time 187 Masters 55+ scaled
166MCx
1 rep more than last time #progress
Nice pancho!!
200 MCx
18:28 MAx (close stance air squats for pistols)
219 45/55/65/75/85 – stp ups and pistols to a box
142 MCx – 16 rep improvement over 2020, and surprised myself knocking out my first few pistols (saying that 12 would have counted, there were about 30+ failed reps in there, too…)
Awesome job!
That’s awesome! Nice job!
AWESOME!
201 at the following weight factors
65/85/115/125/135/145
Capped at 201 reps (got through 1 rep at 135#) and then finished the rest on my own.
Big improvement from last time I hit 120 reps cause I couldn’t jerk 115#.
HUUUUGE!!
163 MCx
3 more than the open when couldn’t clean 145! Got 3 at 145 today!!
Bam Erin!
Nice job Erin!
🔥🔥🔥
Awesome!
AMAZING!!
200 – Box Jumps, Closed Stance Squats, 45/55/65/70
201 — 65/75/85/95/105; 20″ jumps/pistols to bench
167. Step ups/assisted. 75/95/115/125
200 – MCX for box jumps & pistols, 75/95/115/145#
161 MCX
1 rep PR 🙂 couldn’t hit 145# last time
Nice job, Katie.
YES Katie!!!
192 45/50/55/60 – step ups and assisted pistols
165 mcx – 5 into the 225
need to give myself more time there by picking up pace on pistols and BJ/steps.
128 max 75/115/135
Box jumps