Syncronization

May 18th, 2015

Category: Competitor

Syncronization

mooch

There will be no coached NOON BT class until after Regionals.  

Warm-up
20 shoulder taps
15 glute ham raises
10 strict C2B pullups
Run a loop
20 shoulder taps
15 glute ham raises
10 Strict C2B pullups

Skill
100 foot Handstand Walk for Time x2

Strength
Back Squat
3-3-3-3-3

WOD (20 Minutes)
45 Reps of Each
Deadlift (225,155)
Chest to Bar Pull-ups

-If you have a partner and want to try the team synchronized version, the weight is 410. The bar is unevenly loaded for guy/girl partnerships with 4-45’s and a 25 on the guys side and 3-45’s and a 25 on the ladies side.

DISCUSSION 7 Comments

  1. biscoe 05/19/2015 at 9:14 pm

    back squat x3: 345-365-385-405-415 (3 rep pr)
    did 1 of the conditioning wod’s from last week

  2. Marc Piccuirro 05/18/2015 at 4:08 pm

    Flute ham raises are no joke. Gots to do more of them
    Skill: 1:06 on both 100ft attempts
    Strength: 325×3 had more in there but ran out of time
    WOD: 6:03

  3. Kyle 03/13/2012 at 10:29 am

    165 X1

    WOD: 6+2 rx

  4. aaroncontreras 03/13/2012 at 1:46 am

    165 (h8 u cleans)
    WOD: 5+1 rx

  5. jason barrow 03/13/2012 at 1:43 am

    Bear: 165
    WOD: 5 + 1 Rx

    Real fun one, would wod again.

  6. jason barrow 03/13/2012 at 1:41 am

    Shamwow I’m jealous. Had there been some pre-90’s Metallica in the 7PM class I would have been good for at least 2 more rounds. Or I would have gotten 3 rounds less because I’d be jumping around rather than bear’ing. I would have been fine with either.

  7. Arik124 03/12/2012 at 4:00 pm

    Bear: 186
    4 + 2 L2

    I need a rest day.