WORKOUT OF THE DAY, NOVEMBER 1ST 2019


Published October 31, 2019


Aloha! The announced Open WOD from Thursday will be programmed for all classes on the following Friday. Whether or not you have signed up for the Open, this will be the WOD programmed (obviously with modifications available if not for score)
 
There will be scoring/judging heats during the FRIDAY 9AM CLASS ONLY. We will hit the 3…2…1.. GO at approx. 9:20 with heats following according to the WOD programmed and equipment available. Be ready to go at 9:20 in the case we only have 1 heat. We will not continue to add heats for those showing up after the initial 3…2…1… GO.  With 20.4 being 20 minutes long we are going to try and run bigger heats as well.
 
We will also have scoring/judging heats during Open Gym on Sats starting promptly at 9AM. Be ready to go at 9:00 in the case we only have 1 heat. We will not continue to add heats for those showing up after the initial 3…2…1… GO
 
We will also have scoring/judging heats during Open Gym on Mons starting promptly at 10AM. Be ready to go at 10:00 in the case we only have 1 heat. We will not continue to add heats for those showing up after the initial 3…2…1… GO

WOD:

#20.4

For Time - 20 Min Cap

30 Box Jumps

15 Clean and Jerks (65/95lb)

30 Box Jumps

15 Clean and Jerks (85/135lb)

30 Box Jumps

10 Clean and Jerks (115/185lb)

30 Single Leg Squats  *Scaled Med Ball Step Ups

10 Clean and Jerks (145/225lb)

30 Single Leg Squats  *Scaled Med Ball Step Ups

5 Clean and Jerks 9175/275lb)

30 Single Leg Squats  *Scaled Med Ball Step Ups

5 Clean and Jerks (205/315lb)

Scaled Version and a BeachFit version will be posted at the gym tomorrow with different weights,etc. 

 


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