6 rounds for max reps of:
max rep Wall Balls, 20/14 lbs, 30 secs
Rest 30 secs
max rep Double Unders, 30 secs
Rest 30 secs
max rep Toes-to-bars, 30 secs
Rest 30 secs
max rep Kettlebell Swings, 53/35 lbs, 30 secs
Rest 30 secs
WORKOUT BRIEF
DESCRIPTION
We are working in intervals of :30 on/ :30 off
Total time of this workout is 23:30
Record reps completed at each station during your :30 rest
Your score is total reps accumulated over the 5 rounds
WALL BALLS AND KETTLEBELL SWINGS
Choose a weight that you can move through full :30
DOUBLE UNDERS
TOES TO BAR
Pick a variation that you can hang on to the bar for 1-2 in the :30 of work
STRATEGY + WOD
GENERAL
The :30 on/ :30 off rounds should be done at sprint pace
Look to move aggressively through these 4 work stations
In the first round, find a number at each movement that you are confident you can replicate the next round
The goal from there is stay within 1 rep on either side of that target (double unders maybe 5 reps on either side)
For Example: If you got 15 wall balls in the first round, aim for somewhere between 14-16 in the next several rounds
Use your numbers completed at each station from the last round as your guides for the next round
MODIFICATIONS
TOES TO BAR
Toes to vicinity
Knees to Waist/Chest/Elbows
DOUBLE UNDERS
Single Unders
Practice for :30
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