“8 Nights of Hanukkah”
8 Rounds for Time w/ Partner – Split Reps Any Way
8 Power Cleans (135/95) (Fx: 115/75)
8 Lateral Burpees Over the Bar
8 Shoulder to Overhead (135/95) (Fx: 115/75)
8 Box Jumps (24/20)
8 Handstand Pushups (Fx: Hand Release Pushups)
8 Kettlebell Swings (32/24) (Fx: 24/16)
8 Toes to Bar
8 Thrusters (135/95) (Fx: 115/75)
*Compare to 12/16/23
Strength
Every 2:00, 3 Rounds
1) 10/10 3″ Front Foot Elevated Single Kettlebell Front Rack Split Squat
2) 10/10 Single Leg Hip Thrust
3) 10/10 Single Dumbbell Row
Conditioning
5 Rounds for Time:
5 50′ Shuttle Runs
15 Sit-Ups
50′ Goblet Walking Lunge (24/16) (FX: 16/12) (RX+: 32/24)
*12:00 Cap
Modified Holiday Schedule:
7:30 AM – Open Gym
9 AM, 10 AM – WOD
Conditioning
AMRAP 24
16/12 Calorie Row (FX: 12/8)
8 Squat Snatch (115/75) (FX: 75/55)
4 Bar Muscle-Ups (FX: 2 OR Chest to Bar Pull-Ups) (RX+: Ring)
48 Double Unders (FX: 32 OR Single Unders)
*RX/RX+ Min: 5 rounds
Merry Christmas! The gym is closed today.
Modified Holiday Schedule:
7:30 AM – Open Gym
9 AM, 10 AM – WOD
Strength
Every 3:00, 5 Sets
5 Front Squats
1) 65-70%
2-3) 70-75%
4-5) 75-80%
Conditioning
AMRAP 9
9 Lateral Burpees Over Bar
6 Power Cleans
3 Front Squats
*Weights: (155/105) (FX: 115/80) (RX+: 185/125)
*RX/RX+ Min: 4 Rounds
