Friday November 1, 2019

Due to the length of this workout, the box will open at 4 tonight, with the first heat starting at 4:20 if possible.


LET’S ROCK!


WORKOUT 20.4

For time:

30 box jumps

15 clean and jerks, 65 | 95 lb. 30 box jumps

15 clean and jerks, 85 | 135 lb. 30 box jumps

10 clean and jerks, 115 | 185 lb. 30 single-leg squats

10 clean and jerks, 145 | 225 lb. 30 single-leg squats

5 clean and jerks, 175 | 275 lb. 30 single-leg squats

5 clean and jerks, 205 | 315 lb.

♀ 20-in. box ♂ 24-in. box

Time cap: 20 minutes

49 views0 comments

Recent Posts

See All

Monday, Oct. 18, 2021

Happy 42nd bday Jon Kasitz (J Legz) 10/18/79 Age 42 Skill 30 Sit ups w/plate and press (15/25) Back Squat Thrusters 4x6 @60%1RM Bday WOD: 42 Situps 42 Jumping Lunges 42 Dying Bugs 42 Power Cleans (75/

Sunday, October 17, 2021

Runners warm up 4 min Ab warm up WOD 4 Rounds of- 10 Hammer Curl to Presses (R) * 10 Bent Over Rows (55/75) * 10 Hammer Curls to Presses (L) * 10 Pendlay Rows (55-75) * *=5 Air Squats Rest 3 mins then

Saturday, October 16, 2021

75 HARD - any Takers? Check it out! A few of us are makin a major Commitment!! WOD 500 PUSH UPS!!! Just Kiddin!!! R WOD 6 Rounds of 9 Thrusters (65/95) 9 Pull ups (1 strict each Round) 9 GHD’s 6 Devil