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 views

Recent Posts

See All

Sunday, Nov. 29, 2020

LET’s STAY ACCOUNTABLE!!!!!!!! WOD 5 Rounds of- 18 Back loaded Lunges (9 ea. Leg, 55/75) 15 OH Squats (55/75) Run 1 lap (1 min bike/row) 12 Ring Push ups 9 Hanging wipers Booty/Ab camp 12 min AMRAP O

Saturday, November 28, 2020

WOD BUY IN: 100 Bicycles 16 min AMRAP 1 PENDLAY Rows (145/105) 2 Shrugs (145/105) 3 Back Squats (145/105) 4 Machine cals CASH OUT: 100 Jack Knives ROWVEMBER 8x250m Rows w/ 1 min rest between BOOTY/

© 2023 by Fitness Coach. Proudly created with Wix.com

  • White Facebook Icon
  • White Instagram Icon