Barbell Cycling

3 rounds for time of:

12 Clean & Jerks 135/95lbs
1min rest
8 Clean & Jerks 185/135 lbs
1min rest
4 Clean & Jerks 225/155 lbs

4min rest

CFO class


For time:

50 wallballs 20/14 lbs

6 rounds of the couplet:
40 Double unders
16 Alternating DB snatch 50/35lbs

50 wallballs 20/14lbs

The first 50 wallballs in today’s wod, should look completely different than the final 50. The final 50 we are trying to hang on as long as possible, breaking into minimal sets, in order to get to the end as quickly as possible. where the first 50 we are getting our feet wet, breaking more often to enter the couplet as fresh as possible. This workout was made to pace on the wallballs.
On the couplet, although 6 rounds seems like a lot, athletes will be able to go faster than they think. The dumbbells should be touch and go and the double unders completed fairly quickly.

Midline Accessory Protocol


3mins L-sit hold
4mins plank hold
5mins Bear hug