WOD
“The Chanukah Song”
8 Rounds
4 Front Squats
8 Chest to Bars
32 Double Unders
Rest 1 Minute
Weight: 185/135
8 Rounds
4 Front Squats
8 Pull Ups
8 Attempts
Rest 1 Minute
Weight: 135/95
8 Rounds
4 Front Squats
4 Strict Pull Ups
50 Single Unders
Rest 1 Minute
Weight: 115/75
WOD GUIDANCE & GOALS
Happy Chanukah Daybreakers! To celebrate, let’s crush these 8 fast intervals. Choose a weight for the front squats that’s heavy but you can always do them unbroken. Do the chest to bars/pull ups in one set or in two sets of four reps. Then take one giant breath, relax your arms, and bust out a big set of double unders. There’s a one minute rest between rounds, so really push your pace! Target :90-2:00 per round.
Post Intervals to Comments.
HOME WOD
8 Rounds
8 Jumping Squats
8 Push Ups
8 Sit to Stands
Rest 1 Minute
ENDURANCE
6x800m, rest 2 min
1:25-2:03 MCx
(dubs causing the variable in time. C2B in sets of 2)
So strong lady!!
1:15-2:2o (aka some rounds I got double unders and some rounds I didn’t) 4 CTB, 85#
Thanks for the yummy treats!
1:20-1:30 95# rr (forearm)
1st 3 rounds unbroken dubs
18:00. 85#/4 SPUs/8 SUSUDU/DUAs.
:58 / 1:10 @185
Then dropped weight
1:20-2:20@ 165
1:01 / 1:02 / 1:22 / 1:29 / 1:45 / 1:40 / 1:50 / 1:54 MCx
125# 1:07-2 ? times all screwed up after I called 911 on my watch 😬
:49/:50/:50/:50/:53/1:01/:55/:51 mcx
Speed demon!
😳🤯
1:28-1:59 – 115#
0:50—0:51—1:20 (rope broke)—0:52—0:54—0:56—1:00—0:56
mcx
1:12/ :14/ :24/ :21/ :34/ :22/ :33/ :33 MCx
with Kevin, 65#, 4 FSs, 4 banded PUs ( purple band me, Kevin green) 50 SUs, Kevin, jumping jacks – most rounds under a minute -15:03 when finished
multiple mods
155#, v-ups, singles
0:55-1:00 per round