Daily WOD – Nov 1, 2019

“20.4”

  • 30 box jumps (24/20″)
  • 15 clean and jerks (95/65#)
  • 30 box jumps 
  • 15 clean and jerks (135/85#)
  • 30 box jumps
  • 10 clean and jerks (185/115#)
  • 30 single-leg squats
  • 10 clean and jerks (225/145#)
  • 30 single-leg squats
  • 5 clean and jerks (275/175#)
  • 30 single-leg squats
  • 5 clean and jerks (315/205#)

Anyone not registered for the Open is strongly encouraged to complete this modified version of the workout:

AMRAP in 15 minutes of:

  • 30 box jumps (24/20″)
  • 10 clean & jerks (135/95#)

WOD Notes:  We’ll need at least half of the athletes in each class to complete the modified 15 minute AMRAP instead of the official version of 20.4. Those athletes will be in the first heat and won’t have counters. Anyone who registered for the Open, or experienced athletes who want to take a crack at the official version of 20.4, will be in the 2nd heat, so you can have extra time to warm up and work up to heavy C&Js.  If you are officially registered for the Open, be sure to check out the workout description, standards, and scales HERE

Schedule Notes: Tomorrow we have regular classes at 5:15am, 6:15am, 9:30am, and 4:00pm. Starting at 5:00pm we’ll transition to “Friday Nights Lights,” during which we’ll run heats every 25-30 minutes. During FNL there is no coach-led warm up or instruction, so we encourage newer athletes to attend one of the coached classes if possible. Remember, you do not need to be registered for the Open to come do the workout!

Headliner Heat: The headliner heat will kick off around 6:00pm and will feature 45-54 year age group athletes: Franco, Steve K, EQ, Vollmer, Ceil, Sigal and Tim. Come on out to cheer them on!

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This Post Has 4 Comments

  1. At this rate, I hope my shoulders make it all the way thru the open!

  2. Results:
    5:15
    Zach :0
    Diana 🙂
    Kelly G. 16:30 (ended with 90 pc)
    Swetha 🙂
    Jason V 3 rounds Rx, 4th round at 205
    Hannah S> 4 rds 55#
    Jesse St 3+30 (125)
    Murray 161 (post pistols)
    Jim C. 95 (3+36)
    Steve M. 160 (15:58)
    Dan E> 169 (11:56)
    NIck L. 4+10 (115)
    —–
    6:15
    Karen B. 5+24 (55#)
    Hannah 4+20 (35#)
    Tammy 4=17 (35#, 20″ tire)
    Mike D 🙂
    Sabrina 131 (15:04)
    Iggy 3+17 (1/2 pistols)
    DE 167
    Craig 120 (11:57)
    Vince 90 Rx 13:08
    Faith 204 (45-65#)
    —-
    9:30
    Tanya 170 Rx Plate, 24″, 15:10
    Ian C> :0
    Emily 4+25 (45#)
    Betsy 121 10:21 Rx
    Janet 201 19:29 Rx
    Isis 🙂
    Elissa :0
    Megan V> 🙂
    Marissa W> :0
    Matt S> 135 Rx
    Megan S. 110 (OS)
    Bob Kr 🙂
    Chaz 🙂
    JOhn C. 181 Rx 19:00
    Jen C 🙂
    Jenn 200 Rx 16:26
    Joel 4 Rds + 20 (20″ step up, 115 PS)

  3. 4pm
    Curtis 3 (105)
    Cindy 4 (65)
    Alex 3+36 (115)
    Shawn 3+32 (95)
    KTS 🙂
    Mila 🙂
    Melissa 🙂
    Chris S 4+3 (70)
    Ryan A 3+34 (185 HPC, 16)
    Ryan S 3+30 (65, 20)
    Lindsay L 4+30 (45,20)
    Haven 🙂
    Nik 202 Rx
    Eric 167 Rx
    Heather 168 Rx
    Kirsten 121 Rx (115 PR!)
    Jeff 160 RxM

  4. Results:
    FNL
    Fili 130 (10:29) Rx
    Sean B. 124
    Sillup 170
    Kyle E 120 Rx
    Avery 5 (45, 16″)
    Rocco 3+39 ICA Rx
    Frank W.
    Sikora 203
    Boelker 145
    Warnek 201
    Bob B. :0
    Erin 161 (18:19) Rx
    Lombardi 🙂
    Franco 120 Rx
    Steve K. 🙂
    Tim 🙂
    Vollmer 134 Rx
    Ceil :0
    Sigal 180 Weighted step up
    Natalie 165
    James 139
    Dan R> 17:52 (165 scaled)
    Blake 3+38 (135)
    Erik 161 (18:17) Rx

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