6.5.17 – 6.10.17

Monday: 6.5.17

3 Rounds with a partner, each for time of:
5x Synchronized bar muscle ups

Partner A: 15/10 Cals on rower
Partner B: 15/10 Cals on bike
20x Synchronized wall ball shots 20/14#
Partner A: 15/10 Cals on bike
Partner B: 15/10 Cals on rower

Rest at least 4 minutes between sets.  Record fastest round, slowest round, and any modifications.

This is a modified version of 2017 Regionals Team Event 3. For the synchronized bar muscle ups, both partners will have to hold the top position at the same time for the rep to count.  For the synchronized wall ball shots, both partners will have to pass through the bottom of the squat at the same time. There will most likely be some modifications necessary to make sure that both partners finish at a similar time, but are both challenged.

We are running the workout a bit differently but to get an idea of how the “synchro” movements look, check out the event video below.

Tuesday: 6.6.17

 8-8-8x Bench press
In 12 minutes or less, hit 3 sets of 8 reps at the same weight.


10 Minute amrap with a a partner of:
10x Plate ground to overhead 45/25#
40m shuttle sprint (10+10+10+10)
10x Plate “anyhow” squats 45/25#

Alternate full rounds with a partner.  On the squats, hold the plate anyway that you see fit, as long as it does not touch the floor or rest on your leg(s).

Wednesday: 6.7.17

10x Back squat
In 15 minutes or less, build up to a heavy set of 10.  Starting from the descent on the first rep and ending on the lockout of the last rep, the entire set should take no more than 60 seconds.


4 Rounds for time of:
15x Sit ups (feet on floor throughout, shoulders above hips at the top)
30x Double unders
10x Hang power clean 115/75#

Thursday: 6.8.17

5 Rounds of:
1 Minute of max cals on rower
1 Minute of max reps kettlebell sumo deadlift high pull 70/55#
1 Minute of max push press 75/55#
1 Minute of max rest

This is a slightly modified version of mainsite WOD 170604.  Keep a running total throughout each round and total up all 5 rounds for a single score.

Friday: 6.9.17

Every 1:30 for 12:00 (4 total rounds of each)
Station 1 (0:00, 3:00, 6:00, 9:00): 10x Burpee pull up to a bar at least 6″ out of reach for RX
Station 2 (1:30, 4:30, 7:30, 10:30): 10x American kettlebell swings 55/35# + 40′ Walking lunges (20′ up+20′ back)


Flex Friday
Bi’s and tri’s

Saturday: 6.10.17

5 Rounds for time of:
10x Deadlift 225/155#
15x Box jumps 24/20″
20x Single arm ketllebell shoulder to overhead 55/35# (10 per arm)

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