Tuesday, April 5, 2016

Posted by on Apr 4, 2016 in WOD | Comments Off on Tuesday, April 5, 2016


30 Burpees for time 


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



  • 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.