WOD – Sat, Jun 28
Intent
Warm Up (Checkmark)
General (0:00–10:00)
2 rounds:
- 10 KB Deadlifts
- 10 Air Squats
- 10 Sit-Ups
- 10 Push-Ups
- 200m jog together
Specific (10:00–20:00):
Partner drills ×2:
- 5 Synchro DB Snatches
- 5 Synchro Walking Lunges
- 5 Synchro Sit-Ups
- 5 Synchro Wall Balls
- 2 Wall Walks
Review synchronization standards.
Partner Conditioning (Time)
RX Conditioning (22:00–50:00):
For Time – Partner Sync:
- 75/60 Cal Bike (split)
- 50 Synchro DB Snatches (50/35)
- 100 Synchro Walking Lunges
- 50 Synchro Sit-Ups
- 50 Synchro Wall Balls (20/14)
- 75/60 Cal Row (split)
- 20 Wall Walks
Intermediate: 35/25 DB + scaled wall walk ROM
Baseline: lighter DB, DB strict press, box walk-outs replace wall walks
Cool Down (Checkmark)
(50:00–60:00): 2 rounds:
- 15 Banded Side Steps
- 10 GHD Hip Extensions or Glute Bridges
- 20 Banded TKEs
- optional 200m walk as a team
High-volume synchro challenge with split erg effort. Push coordination, pace, and unity, and while we are at it, let’s have some fun! Today is a grinder!