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Archives: Synchro

Saturday, March 14, 2020

TT WOD – Partner:

In partners complete for time:

100 Synchronized Walking Lunges
100 Alternating Single Arm Shoulder to Overhead (total) – 40#/25#/hand

* If either partner sets their dumbbells down, 5 Synchronized Burpee penalty.

50 Synchronized Box Jumps – 24”/20”
50 Alternating Bear Crawl (total) – 40ft., one partner working at a time, switching each 40ft.
25 Rope Climbs
25 Synchronized Overhead Squats – 40#/25#/hand

 WOD

Complete As Many Rounds As Possible in 12 minutes of:

5 Muscle-ups
20 Side Shuffle – 20 ft.

Practice scales with any time remaining.

 

Coach’s notes:

Post time to complete Partner WOD and rounds and reps complete for WOD to comments.

WOD Leaderboard
Comments: 3

TT WOD – Partner:

In Partners complete for time:

50 Synchro Wallball Pushpress – 20#/14#
50 Synchro V-ups
50 Synchro Pull-ups
50 Synchro Side Shuffle – 20 ft.
50 Synchro Double Unders
50 Synchro burpees 
50 Synchro Row (each)

WOD:

As Many Rounds in 20 minutes of:
10 Seated Dumbbell Press – 45#/30#
10 Knees to Elbows
10 Alternating Dumbbell Ground to Overhead – 45#/30#

Coach’s notes:

Post time to complete Partner WOD and rounds and reps complete for AMRAP to comments.

WOD Leaderboard
Comments: 7

Saturday, February 1, 2020

TT WOD – Partner:

In partners for As Many Reps As Possible (AMRAP) complete:

2:00 Wallballs Over the Rig – choose your weight.
2:00 Synchronized Toes to Bar
2:00 Mirrored (Synchronized) Side Shuffle – 20ft.
2:00 Synchronized Sumo Deadlift High Pull – 65#/45#
2:00 Alternating Box Jumps – 20” for all.

NO REST, then in partners complete 2 rounds for time of:

10 Alternating Crab Walks (5/each) – 40 ft., while partner holds a front plank.
20 Ring Dips while partner holds L-sit.
30 Burpees over Bar (total) while partner holds reverse plank.
40 Power Snatch (total) while partner hangs from bar – 65#/45#
50 Synchro Overhead Squats – 65#/45#

WOD:

Every 2:00 for 20:00 complete:

Row – 32/26 Cals

 

 

Coach’s notes:

Post cals rowed, rest remaining per round to comments.

WOD Leaderboard
Comments: 5

Saturday, January 25, 2020

TT WOD – Partner:

In partners complete:

10 Synchronized Rounds of Cindy 

Then complete 2 rounds of:

20 Synchronized Clean and Jerk – 135#/95#

30 Synchronized Wallballs – 20#/14#

40 Synchronized Ring Rows

WOD

Partitioning as you see fit complete 3 rounds for time of:

6 Muscle-ups

12 Dumbbell Press – 45#/30#/hand

18 Dumbbell Hang Squat Cleans – 45#/30#/hand

24 Dumbbell Box Step Overs – 45#/30#/hand over 24”/20”

30 Two Foot Lateral Hops Over Dowel – 24”/20”

600m Row

Coach’s notes:

Post time to complete each WOD to comments.

WOD Leaderboard
Comments: 7

Saturday, January 11, 2020

TT WOD – Partner:

Complete As Many Rounds As Possible (AMRAP) in 10 minutes of:

“DT”

12 Deadlift
9 Hang Power Clean
6 Push Jerk

*While your partner rows As Many Calories As Possible.  Switch as you see fit.

Then, without rest complete:

10 Pull-ups (share as you see fit )
27 Synchronized Thrusters – 65#/45#
20 Pull-ups
21 Synchronized Thrusters
30 Pull-ups
15 Synchronized Thrusters
40 Pull-ups
9 Synchronized Thrusters
50 Pull-ups

WOD:

10 rounds for time(s) of:

12 Chest to Deck Shuttle Runs – 20 ft.
8 Strict Ring Dips
4 Deadlift – 315#/205#
REST 1:00

Coach’s notes:

Post reps for AMRAP (Cals and reps for DT) and time to complete Partner WOD and time per round and total working time for WOD to comments.

WOD Leaderboard
Comments: 4

Friday, December 20, 2019

WOD:

A1.  Rope Climb – 3 reps (unbroken) X 5 sets, rest 90-120s

Notes: Must descend to under 5 feet without touching floor. 

A2.  Wallball Push Press – 20 reps (unbroken) X 5 sets, rest 90-120s

A3.  Row – 250m X 5 sets, rest 90-120s

 

Christmas Partner WOD:

In partners complete for time:

150 Switch Lunges (total) while your partner holds a bar in a rack – 135# for all, gals front rack, guys overhead, then

125 Double Unders (each) while your partner holds a front plank, then

100 Sit-ups (total), while your partner holds a V-sit, then

75 Cal Row (total) while your partner hangs from the bar, then

50 Synchro Toes to Bar, then 

50 Synchro Burpees to Bar

Coach’s notes:

Post results for each set in WOD and time to complete Christmas Partner WOD to comments.

WOD Leaderboard
Comments: 1

Saturday, November 30, 2019

TT WOD – Partner:

In partner’s complete for time:

100 Synchro Deadlift 
75 Synchro Front Squat
50 Synchro Overhead Squat
25 Shoulder to Overhead
* Weight for all movements is 95#/65#.  For each break in the sets, perform 10 synchro wall balls – 20#/14#.

REST 3:00, then in partner’s complete for time:

40 Synchro Knees to Elbows
30 Synchro Pull-ups
20 Synchro Toes to Bar
10 Synchro Strict Pull-ups

* For each break in sets, perform 8 synchro burpees.

WOD:

A.  Row 1000m
      REST 3:00
      Row 750m
      REST 2:00
      Row 500m
      REST 1:00
      Row 250m

B.  With any time remaining practice handstand walks, holds, etc.

Coach’s notes:

Post time to complete each part of Partner WOD, plus total time, plus penalties. Post time for each row and total row time for WOD. plus invert practice notes to comments.

WOD Leaderboard
Comments: 2

Saturday, September 7, 2019

TT WOD – Partner:

In partners complete for time:

50 Synchronized Box Jumps – 20” for all
50 Synchronized Knees to Elbows
50 Burpees (total) while one partner rows 1000m.  You must complete 50 burpees and the 1000m row dividing work as you see fit before moving on.
50 hang power snatch – 95#/65#, dividing as you see fit.
50 deadlift while your partner hangs from the bar – 95#/65#
50 push press while your partner holds a plank – 95#/65#
800m run with a single 50#/35# dumbbell each.
100 double unders as a team.

WOD:

A1.  Strict Pull-ups – 5 reps X 5 sets, rest approx. 90s

A2.  Ring Push-ups – 10-12 reps @ 3010 X 5 sets, rest approx. 90s

A3.  Row – 15/12 Cals X 5 sets, 0s rest

A4.  Dumbbell Overhead Squats – 12 reps X 5 sets @ 50#/35#/hand, rest 0s

A5.  Double Unders – 60 reps X 5 sets, rest 120s

Coach’s notes:

Post time to complete partner WOD and results for all sets in WOD to comments.

WOD Leaderboard
Comments: 3

Saturday, July 20, 2019

TT WOD – Partner:

 

A.  Working in partners alternate to complete As Many Rounds As Possible (AMRAP) in 10 minutes of:

Row -12/10 cals

REST 2:00

Then working in partners complete 1 round for time of:

50 Synchronized Toes to Bar
50 Synchronized Dumbbell Hang Clean and Jerk – 50#/35# or 35#/20#
50 Synchronized Box Jump Overs – 24”/20”
50 Synchronized Deadlift – 135#/95#
50 Synchronized Burpees

* For box jump overs, rep is complete when both partners reach the other side.

WOD:

Complete all sets of:

A.  Longest D-ball carry – choose weight

B.  90s Erg – your choice

C.  AMRAP Double Unders in 1 set.

D.  AMRAP Push-ups in 3:00

E.  AMRAP Strict Pull-ups in 3:00

Coach’s notes:

Post rounds, reps and total cals rowed in A and time to complete B for Partner WOD and results and order for all sets of WOD to comments.

WOD Leaderboard
Comments: 5

Saturday, June 1, 2019

TT WOD – Partner”

For time in partners complete:

3:00 Cumulative Handstand Hold (1:30 each)

*For each time you or your partner comes off the wall both partners perform 5 Devil’s press @ 50#/35#.  Accumulate the penalties and perform after the handstand hold.

NO REST

3:00 Deadlift hold (3:00 each) at 225#/155#

*For each break in either partners in the hold both will perform 5 synchronized burpees.

NO REST

Perform 40 Dumbbell Front Squats each at 50#/35#/hand

*For each break in either partners’ squats both partners must perform 1 rope climb.

NO REST

Perform 40 Dumbbell Shoulder to Overhead each at 50#/35#/hand

* For each break in either partners shoulder to overhead both partners must perform 10 switch lunges

WOD:

10 rounds for distance of:

30s work/90s rest – choose your erg.

Coach’s notes:

Post time to complete partner WOD and distance for each round in WOD to comments.

WOD Leaderboard
Comments: 4