20.4

1
Nov

20.4

Spirit points. Contests. Costumes. It’s going to be a wild night.

Spirit points – We will have a selfie station set up. Take a picture of you wearing your best costume and holding up the appropriate team sign (Old Farts/Young Pups). The team with the most dressed up pictures wins!

Contest – We will share the pictures on FB and the costume with the most likes will receive 2 tickets to the Hairy Tease Production “Opening Night” for the November 7th show.

*You do not need to wear your costume during the workout, but it will be way more amusing for the rest of us.

WE NEED VOLUNTEERS to help with changing plates on the bars. Please help when you can. 

First heat will start at 5:20pm.

Workout 20.4
For time:
30 box step-ups
15 clean and jerks, 65 | 95 lb.
30 box step-ups
15 clean and jerks, 85 | 135 lb.
30 box step-ups
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

30 Responses

  1. Mark

    Workout 20.4 – scaled
    For time: 20 min cap
    30 box step-ups – 24-in. box
    15 clean and jerks, 65#
    30 box step-ups
    15 clean and jerks, 95#
    30 box step-ups
    10 clean and jerks, 115#.
    30 single-leg squats – 24-in. box + 20 # Med ball
    TIME
    10 clean and jerks, 135#
    30 single-leg squats
    5 clean and jerks
    30 single-leg squats
    5 clean and jerks

    Reps = 160

  2. HOLY SWEAT FEST

    Workout 20.4 – scaled, used DBs instead of barbell due to wrist injury
    For time:
    30 box step-ups
    15 clean and jerks, 20#
    30 box step-ups
    15 clean and jerks, 25#
    30 box step-ups
    10 clean and jerks, 30#
    30 medball box step-ups 20#
    10 clean and jerks, 35#
    30 medball box step-ups 20#
    5 clean and jerks, 40# <———– Finished 1 rep here
    30 medball box step-ups 20#
    5 clean and jerks, 45#

    *24-in. box

    Score = 201 reps, finished 2nd set of medball step ups @ 19:50

  3. Angela Steeves

    Workout 20.4
    For time:
    30 box step-ups
    15 clean and jerks, 65 | 95 lb. (35#)
    30 box step-ups
    15 clean and jerks, 85 | 135 lb. (55#)
    30 box step-ups
    10 clean and jerks, 115 | 185 lb. (75#)
    30 single-leg squats
    10 clean and jerks, 145 | 225 lb. (95#)
    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

    161 PR C&J 95# x1

  4. Ryanne

    Workout 20.4
    For time:
    30 box step-ups
    15 clean and jerks, 65 | 95 lb. (35#)
    30 box step-ups
    15 clean and jerks, 85 | 135 lb. (55#)
    30 box step-ups
    10 clean and jerks, 115 | 185 lb. (75#)
    30 single-leg squats – step ups with 14# med ball
    10 clean and jerks, 145 | 225 lb. (95#)
    30 single-leg squats – Step ups with 14#med ball
    finished all these at 16:20

    5 clean and jerks, 175 | 275 lb. (115#)- did one clean only. PR
    30 single-leg squats
    5 clean and jerks, 205 | 315 lb.

    200 reps + clean pr.

  5. Gabriel

    6am

    WU WOD
    20.4 Scaled weights with RX box steps and Single-Leg squats (pistols)
    233 Reps – 28 of 30 pistols in last set.
    Time done previous set of 30 pistols was 16:04

    Full RX later

    Thanks Kevin!

  6. Del

    Workout 20.4
    For time:
    30 box step-ups did 5 and 5 per leg
    15 clean and jerks, 95 lb – UB.
    30 box step-ups
    15 clean and jerks, 135 lb – singles.
    30 box step-ups
    10 clean and jerks, 185 lb – singles done at 10:42.
    30 single-leg squats – first time doing these without a plate for balance and they were slow going
    10 clean and jerks, 225 lb. – failed 1 and got 1 so a PR for C&J
    30 single-leg squats
    5 clean and jerks, 175 | 275 lb.
    30 single-leg squats
    5 clean and jerks, 205 | 315 lb.
    24-in. box
    171 reps

    Thanks Kevin!

  7. Blake

    Workout 20.4 Rx’d
    For time:
    30 Box Jumps @ 24″
    15 Clean & Jerks @ 95# (5/5/5)

    30 Box Jumps
    15 Clean & Jerks @ 135# (3/3/3/3/3)

    30 Box Jumps (switched to step-ups…surprisingly fast, fewer breaks!)
    10 Clean & Jerks @ 185# (singles)

    30 Pistols
    10 Clean & Jerks @ 225# (got the clean, got the jerk but could not get my feet set…no rep)

    30 Pistols
    5 Clean & Jerks @ 275#

    30 Pistols
    5 Clean & Jerks @ 315#

    Score: 160 at the cap
    REALLY wanted 1 Clean & Jerk @ 225! Next time!
    Thanks for the help Coach Cara!

  8. stephdh120

    20.4 scaled
    30 stepups
    15 C&J(35#)
    30 stepups
    15 C&J (55#)
    30 stepups
    10 C&J (75#)
    30 stepups (14#medball)
    Time/Total reps : 160

  9. Frankie

    20.4 scaled (men 16-54)
    Total reps: 192

    1st wod after 1 week vacation. Was struggling with med ball box step ups. Would like to redo this in the future.

  10. Kevin

    Rx’d
    168 (8 reps of 225)

    That was a good one! Legs still pretty sore from Wednesday. Would like to see this as a repeat down the road.

  11. Melanie

    Workout 20.4 (Scaled)
    For time:
    30 box step-ups
    15 clean and jerks, 35 lb.
    30 box step-ups
    15 clean and jerks, 55 lb.
    30 box step-ups
    10 clean and jerks, 75 lb.
    30 medicine ball box step-ups, 14#
    10 clean and jerks, 95 lb.
    30 medicine ball box step-up, 14#
    … 19:26
    5 clean and jerks, 115 lb. (Failed first rep)
    30 single-leg squats
    5 clean and jerks, 145 lb.
    20-in. box
    Score… 200 reps

    Fun night guys!

  12. Wod Rx:
    236 reps
    1 rep @ 205# (final bar)
    Failef jerk on second rep and barely deadlifted third rep.

    Happy to get where I did but man my quads were frigged from Wednesday

  13. Jeff Leech

    Workout 20.4
    For time:
    30 box step-ups
    15 clean and jerks, 65 | 95 lb.
    30 box step-ups
    15 clean and jerks, 85 | 135 lb.
    30 box step-ups
    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

    168 rx. I got 8 of the 225. This was my first time doing pistols and they definitely jacked my heart rate. I was disappointed with my set of 225 I want to do this workout again

  14. Jackie

    20.4
    Scaled Masters 60+
    187 Reps

    Got all 10 C&J @ 75#, so really pleased with myself on that.

    Despite worrying about this one, it was actually super fun! Thanks Kevin and Ingrid.

  15. Heidi

    Scaled – 202 Reps (completed 2 C & J @ 115#)….115# is my max on this lift, so happy with this.
    Only realized after I got home that i completed my set of box step ups after my set of 75# C & J were without the 14# med ball. I don’t think it would have change my final score as there were a few failed attempts and rest to complete the 2 C & J @ 115#

  16. Fred

    20.4 – Scaled
    Cleaned the first rep of the last C&J set @ 185# but did not jerk it before the cap.
    Held ball on top of head for box step-ups

  17. Samantha Both

    160 reps Rx with a tie break time of 13:19.

    Really happy with this – I got to the 145# bar way quicker than I expected I would. Managed to clean it three times but just couldn’t get the jerk.

    Shout out to Shane and Amanda for helping! What a fun one!

  18. Stacey Simpson

    Scaled – 160 reps.
    Attempted 95# once, but failed on the clean.
    Sick for the last 4 weeks, so only a little disappointed.
    Tiebreak…. 19:18 I think?

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