WORKOUT OF THE DAY
Every 6 Minutes, For 42 Minutes:
12 Burpees-to-Touch (6″)
0.5/0.4 Mile Bike
15 Russian KB Swings (AHAP)
0:30 Max Double-Unders
No barbell today, but bring an extra O2 tank. This is a repeat from mid October with a few adjustments. All intervals will be for time, and you will also we adding up the total amount of double-unders accumulated. Many times in a sequence like this your first round is the slowest because you just don’t know exactly what pace is a good pace. Go harder than you think when we start. Your target for the burpees has to be 6″ about your standing reach. Modify with a traditional burpee. Bike will be the one thing that adds up the most over 7 rounds. Try to get the bike done in about 1-1:30. Russian swings should be both very heavy and unbroken. Make sure both things can take place. Your jump rope effort can technically be done at any point within the 6 minute window, but that’s also cutting into your overall time per round. The challenge here will be to immediately get on the rope and start moving. Go with the option the best keeps you consistently moving for that 30 second effort.
WOD AT HOME
8 x AMRAP 2 Minutes:
12 Jump Squats
10 No Jump Burpees
2 Wall Walks
…rest 1 minute b/w AMRAPs…
