WOD Blog
 | Sat, Aug 18 2018 |  |
| SYNCHRO SATURDAY 8/18/18 | WARM UP 8/18/18 |
SYNCHRO SATURDAY 8/18/18
(Time, Rx+, Rx2, Rx3)
In Teams of 2!
5 Rounds For Time:
15 Synchro SDHP (95#/65#)
60 DU (30 each)-one athlete working at a time
15 Synchro OHS (95#/65#)
60 DU (30 each)-one athlete working at a time
*E2MOM STOP where you are and perform 5 burpees with high five at top!
*If we have an odd number a team of 3 can be formed, have two athletes perform their double unders at the same time.
Goal: Sub 25, Cap OFF at 30 minutes.
Rx+: 115#/75#
Rx: As written
Rx2: 75#/55#, sub front squat if needed, lateral hops
Rx3: 65#/45#, sub front squat, no synchro just complete the reps, singles
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WARM UP 8/18/18
(Check In)
FOAM ROLL-Upper Back, Lats, Calves, Quads, front of Chest
Upon Arrival: Machine 20 Calories, Jump Rope 2 minutes
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GROUP WARM UP
2 Rounds
KB or DB Sumo Deadlift-10 reps
One arm high pull each side-7 reps
Lateral Burpees Over PVC Pipe-5 reps
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PVC Passthrough-10 reps
Post Up Lat Stretch-30 secs
PVC OHS-10 reps
PVC Good Morning-10 reps
Scorpion back and Forth-10 reps
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Spell I LOVE MY PARTNER w/ each Foot
Side Plank-15 secs R/L
SL Hip Bridge-15 secs R/L
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Brief Metcon, have each team member do 5 reps with empty bar before adding on working weight.
INDIVIDUAL COOLDOWN
Anchored T-spine-2 min
Calf Smash-2 min
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