Tuesday, April 5, 2016

Posted by on Apr 4, 2016 in WOD | 0 comments

PreWOD

30 Burpees for time 

EMOM 10

  • ODDS – 3 Clean & Jerk 135/95
  • EVENS – 15 Air Squats

WOD

30-20-10

  • Kettlebell Swings A. 55/35 B. 70/55
  • Wallballs 20/14

Core Cashout
Accumulate 30 Barbell Rollouts

Coach’s Notes: Strength work is an alternating EMOM, the clean and jerk does not have to be a squat clean and jerk, power is fine. Make sure you pick a weight you can stick with the entire EMOM – you should be able to do the reps with relatively little rest between if not unbroken. 

WOD – scale up the weight of a a wallball or a kettlebell if you are able to – or choose a higher wallball target. This is the time to step it up a notch!
Core cashout is straight forward, try to rest as little between your sets of barbell rollouts.

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