Workout of the day –Friday February 3rd
Warm up
2 rounds:
20 A-Frame toe-touches
10 90-90s
10 alternating box steps ups
10 alternating cossack squats
Gymnastics skills
10 min alternating EMOM:
Max pistols or pistols progression
16 alternating hanging single leg raises (or single leg knee raises)
Pistols progressions:
Heel elevated single leg squats
Open-style WOD
Open workout 20.4
For time (20 min cap):
30 box jumps 24/20 in
15 clean & jerks 95/65 lbs
30 box jumps 24/20 in
15 clean & jerks 135/85 lbs
30 box jumps 24/20 in
10 clean & jerks 185/115 lbs
30 alternating pistols
10 clean & jerks 225/145 lbs
30 alternating pistols
5 clean & jerks 275/175 lbs
30 alternating pistols
5 clean & jerks 315/205 lbs
20.4 scaled – For time (20 min cap):
For time:
30 Box Jumps 24/20 in
15 Clean & Jerks 65/35 lbs
30 Box Jumps 24/20 in
15 Clean & Jerks 95/55 lbs
30 Box Jumps 24/20 in
10 Clean & Jerks 115/75 lbs
30 Medicine Ball Step-ups 20/14 lbs, 24/20 in
10 Clean & Jerks 135/95 lbs
30 Medicine Ball Step-ups 20/14 lbs, 24/20 in
5 Clean & Jerks 155/115 lbs
30 Medicine Ball Step-ups 20/14 lbs, 24/20 in
5 Clean & Jerks 185/135 lbs
EVF360
Part A
10 min alternating EMOM:
Max pistols or pistols progression
16 alternating hanging single leg raises (or single leg knee raises)
Heel elevated single leg squats
Part B
20 min AMRAP:
30 V-ups
20 DB thrusters 50/35 lbs
1000m/800m row
Goal: 2.5+ rounds
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