Community. Coaching. Caring. Since 2009.
Back Squat: 2-2-2-2Back Squat 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
* If you performed pistols and your knee(s) are sore sub deadlifts or push press and skip squats (or go very light).
Complete as many rounds as possible in 15 mins of:
Run 200m
8 Back Squats (115#/75#)
10 Box Jumps (24″/20″)
Bench Press 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
As many reps as possible in 8 mins of:
Row 1000m
Burpee Pull-up
* Scale to burpee jumping pull-up max reps
Photo by @robcwilson
2 Dumbbell Squat Snatches, pick load
Every 1 min for 10 mins.
* Alternate arms (1 each arm on the minute for 10 mins)
Team WOD: AMRAP 20 mins: Partner Runs, Pull-ups, Partner Wall Balls and Med Ball Sit-upsAs a team of 2 complete as many rounds as possible in 20 mins of:
Partner Run 200m
30 Pull-ups
30 Partner Wall Balls (20#/14#)
30 Med Ball Sit-ups (20#/14#)
* As a team of 2 complete AMRAP alternating work/rest on the PU and Sit-ups. Run together. WB are alternating throws between partners.
Photo by @robcwilson
For time:
30 Box Jumps (24″/20″)
15 Clean & Jerks (95#/65#)
30 Box Jumps
15 Clean & Jerks (135#/85#)
30 Box Jumps
10 Clean & Jerks (185#/115#)
30 Single-Leg Squats
10 Clean & Jerks (225#/145#)
30 Single-Leg Squats
5 Clean & Jerks (275#/175#)
30 Single-Leg Squats
5 Clean & Jerks (315#/205#)
Time cap: 20 minutes
*Do NOT enter in the tie-break to your Time entry. If you hit the time cap, simply hit “Time Capped” and enter the total reps you completed.
* Tie break time after each set of
Box jumps/pistols completed
* Standard box jumps. Stand tall on top. Stepping onto and off the box is permitted.
* Not allowed to place or push hands on legs during jump or step.
* Not allowed to angle box or jump/step onto corner.
* Athlete may have help loading bar.
* Hang cleans are not allowed. All other cleans and jerk styles allowed. Must bring feet back together.
* Pistols are alternating. May not touch floor/leg. Must complete good rep before switching legs.
* Scaled version subs Med ball step ups for Pistols. Med Ball cannot touch legs at any time.
For time:
30 Box Jumps (24″/20″)
15 Clean & Jerks (65#/35#)
30 Box Jumps
15 Clean & Jerks (95#/55#)
30 Box Jumps
10 Clean & Jerks (115#/75#)
30 Medicine Ball Step-ups (24″/20″ with 20#/14#)
10 Clean & Jerks (135#/95#)
30 Medicine Ball Step-ups
5 Clean & Jerks (155#/115#)
30 Medicine Ball Step-ups
5 Clean & Jerks (185#/135#)
Time cap: 20 minutes
Photo by @robcwilson
Friday Night Lights tonight! Come workout, cheer, judge or just throw back a beer for 20.4 for the PM classes!
Don’t forget to submit your score before Monday at 5pm PST.
Bang! 20.4 is Bringing the Pistols!
Mat Fraser, Noah Ohlsen Among 40 Athletes to Receive Penalties After 20.2 Video Review
Power Snatch 1-1-1-1-1Power Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
Row 750m
— then —
3 rounds of:
12 Deadlifts (115#/75#)
9 Hang Power Cleans
6 Push Jerks
— then —
Row 750m
Photo by @robcwilson
Bench Press 2-2-2-2Bench Press 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 rounds for time of:
Run 200m
10 Pull-ups
5 Handstand Push-ups
Photo by @robcwilson
Front Squat 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Sit-ups, Wall Balls, Kettlebell Swings, Push-ups, SDHP, Lateral BurpeesFor time:
60 AbMat Sit-ups
50 Wall Balls (20#/14#)
40 Kettlebell Swings (53#/35#)
30 Hand Release Push-Ups
20 Sumo Deadlift High-pulls (95#/65#)
10 Lateral Burpee (Over Barbell)
Photo by @robcwilson
Team WOD: FT: Partner Run, Pull-ups, and Hang Power SnatchesAs a team of 2 complete for time:
Partner Run 400m
60 Pull-ups
60 Hang Power Snatch (75#/55#)
Partner Run 400m
40 Pull-ups
40 Hang Power Snatch
Partner Run 400m
20 Pull-ups
20 Hang Power Snatch
* Run as a team, alternate work / rest with your partner for pull-ups and snatches.
Photos by @robcwilson
