ITS ROWVEMBER. MAKE SURE TO RECORD YOUR POINTS WITH YOUR COACH.
Rules: (No more than 1 hour of rowing a day, No points for rowing in place of run during a WOD, Meters not Calories, Must participate in the WOD cannot “just row”, Random days will be announced as “double points” days, PAY ATTENTION and GET IN THE GAME!
TODAYS SCHEDULE:
6am/8am/9am/630pm WOD
530 Coaches Choice Workout
530 SPIN
For time: 30 box jumps 15 clean and jerks, 65 | 95 lb.
30 box jumps 15 clean and jerks, 85 | 135 lb.
30 box jumps 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.
Time cap: 20 minutes
WORKOUT 20.4 WORKOUT VARIATIONS
Rx’d Scaled
WORKOUT 20.4 Time OR Reps at 20 Minutes
Rx’d (Ages 16-54) ♀20-in. box, single-leg squat, C&J 65-85-115-145-175-205 lb. ♂24-in. box, single-leg squat, C&J 95-135-185-225-275-315 lb. Scaled (Ages 16-54) ♀20-in. box, 14-lb. medicine-ball step-up, C&J 35-55-75-95-115-135 lb. ♂ 24-in. box, 20-lb. medicine-ball step-up, C&J 65-95-115-135-155-185 lb. Teenagers 14-15 ♀20-in. box, single-leg squat, C&J 35-55-75-95-105-115 lb. ♂24-in. box, single-leg squat, C&J 65-95-115-135-155-185 lb. Scaled Teenagers 14-15 ♀20-in. box, 14-lb. med-ball step-up, C&J 35-45-65-75-85-95 lb. ♂24-in. box, 20-lb. med-ball step-up, C&J 45-65-85-105-125-145 lb. Masters 55+ ♀20-in. box, 14-lb. med-ball step-up, C&J 65-75-95-105-125-145 lb. ♂24-in. box, 20-lb. med-ball step-up, C&J 95-115-135-155-185-205 lb. Scaled Masters 55+ ♀16-in. box, 14-lb. med-ball step-up, C&J 35-45-65-75-85-105 lb. ♂20-in. box, 20-lb. med-ball step-up, C&J 45-65-85-105-125-145 lb.
For time: 30 box jumps 15 clean and jerks, 65 | 95 lb.
30 box jumps 15 clean and jerks, 85 | 135 lb.
30 box jumps 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.
Time cap: 20 minutes
WORKOUT 20.4 WORKOUT VARIATIONS
Rx’d Scaled
WORKOUT 20.4 Time OR Reps at 20 Minutes
Rx’d (Ages 16-54) ♀20-in. box, single-leg squat, C&J 65-85-115-145-175-205 lb. ♂24-in. box, single-leg squat, C&J 95-135-185-225-275-315 lb. Scaled (Ages 16-54) ♀20-in. box, 14-lb. medicine-ball step-up, C&J 35-55-75-95-115-135 lb. ♂ 24-in. box, 20-lb. medicine-ball step-up, C&J 65-95-115-135-155-185 lb. Teenagers 14-15 ♀20-in. box, single-leg squat, C&J 35-55-75-95-105-115 lb. ♂24-in. box, single-leg squat, C&J 65-95-115-135-155-185 lb. Scaled Teenagers 14-15 ♀20-in. box, 14-lb. med-ball step-up, C&J 35-45-65-75-85-95 lb. ♂24-in. box, 20-lb. med-ball step-up, C&J 45-65-85-105-125-145 lb. Masters 55+ ♀20-in. box, 14-lb. med-ball step-up, C&J 65-75-95-105-125-145 lb. ♂24-in. box, 20-lb. med-ball step-up, C&J 95-115-135-155-185-205 lb. Scaled Masters 55+ ♀16-in. box, 14-lb. med-ball step-up, C&J 35-45-65-75-85-105 lb. ♂20-in. box, 20-lb. med-ball step-up, C&J 45-65-85-105-125-145 lb.
For time: 30 box jumps 15 clean and jerks, 65 | 95 lb.
30 box jumps 15 clean and jerks, 85 | 135 lb.
30 box jumps 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.
Time cap: 20 minutes
WORKOUT 20.4 WORKOUT VARIATIONS
Rx’d Scaled
WORKOUT 20.4 Time OR Reps at 20 Minutes
Rx’d (Ages 16-54) ♀20-in. box, single-leg squat, C&J 65-85-115-145-175-205 lb. ♂24-in. box, single-leg squat, C&J 95-135-185-225-275-315 lb. Scaled (Ages 16-54) ♀20-in. box, 14-lb. medicine-ball step-up, C&J 35-55-75-95-115-135 lb. ♂ 24-in. box, 20-lb. medicine-ball step-up, C&J 65-95-115-135-155-185 lb. Teenagers 14-15 ♀20-in. box, single-leg squat, C&J 35-55-75-95-105-115 lb. ♂24-in. box, single-leg squat, C&J 65-95-115-135-155-185 lb. Scaled Teenagers 14-15 ♀20-in. box, 14-lb. med-ball step-up, C&J 35-45-65-75-85-95 lb. ♂24-in. box, 20-lb. med-ball step-up, C&J 45-65-85-105-125-145 lb. Masters 55+ ♀20-in. box, 14-lb. med-ball step-up, C&J 65-75-95-105-125-145 lb. ♂24-in. box, 20-lb. med-ball step-up, C&J 95-115-135-155-185-205 lb. Scaled Masters 55+ ♀16-in. box, 14-lb. med-ball step-up, C&J 35-45-65-75-85-105 lb. ♂20-in. box, 20-lb. med-ball step-up, C&J 45-65-85-105-125-145 lb.