8 Rounds
4 Front Squats
8 Chest to Bars
32 Double Unders
Rest 1 Minute
MCx: 185/135
MAx: 135/95, pull ups, 8 attempts
MVx: 95/65, 4 strict or 8 ring rows, 50 singles
WOD GUIDANCE & GOALS:
Happy Hanukkah Daybreakers! To celebrate, let’s crush these 8 fast intervals. Choose a weight for the front squats that’s […]
Winter Break: Abbreviated Schedule
Check Wodify before arriving
GOALS + GUIDANCE: Start the first working set at your final weight from the last time we did push press. Take at least 2:30 rest between sets in order to maintain that weight across the next two sets.)
200m Run + 10 Burpees
rest 2 minutes
400m Run + 20 Burpees
rest 3 minutes
800m Run + 40 Burpees
rest 3 minutes
400m Run + 20 Burpees
rest 2 minutes
200m Run + 10 burpees
MAx: 200-400-600, 10-20-30 burpees
MVx: 100-200-400m, 5-10-20 in+outs
GG: When there is rest programmed into a workout, it means you PUSH your […]
With a Partner
5 Rounds
20 DB Push Press
30 Calorie Row
40 DB Step Ups, 20″
MCx; 50/35
MAx: 35/20
MVx: 25/15, 20 cals, 20 step ups
GOALS + GUIDANCE: Share the reps for every movement. The db push press is with two dumbbells. Choose a weight that gets heavy around rep seven and you can […]