SYNERGY REMOTE WOD's Dec 28, 2015, Jan 04, 2016.

SYNERGY REMOTE WOD's Dec 28, 2015, Jan 04, 2016. 

This is your new remote program blog - we will be putting up all your workouts here on the blog, but keeping your FB page alive for Lou to put up daily WOD explanations and video examples. 

Louis Cyr - Canada's original Strongman and one of the strongest men of all time.  This documentary "The Canadians" is a very informative look at the life of this amazing mans life and abilities. 


CF GAMES Season Schedule is announced. 


WOD #1

Level 2 - Fitness

A. Power clean + push jerk 4x8 - build each set

**keep weights light and transition movements quickly between reps. 

B. HS wall walk-ups x10 or 10x2 - HSPU on wall (kipping or strict) 

C. Press 4x6 - building loads

D.  “McGee”

AMRAP in 30min of;

- 5 moderate/heavy deadlifts

- 13 push-ups

- 9 box jumps

LeveL 1 - Health

A. HS wall-walk-ups x6-10 or front plank with shoulder taps 5x20

B. DB press 4x6,8,10,12 - add 2 reps each set

C.  “McGee”

AMRAP in 30min of;

- 5 DB of KB deadlifts

- 13 push-ups

- 9 box jumps or stair jumps


WOD #2

Level 2 - Fitness

A. Back squat 3x15 @ light load

B. “Soda”

AMRAP in 16 min of;

- 400m row or "90sec on any piece of cardio"

- 15 front squats 85/115#

- 20 T2B or V-snaps

Level 1 - Health

A. DB front squat 3x15 @ light load

B. “Soda”

AMRAP in 16 min of;

- 125 skip ropes or "90sec on any piece of cardio"

- 15 front squats 85/115#

- 20 T2B or V-snaps

**Test 90sec of work in the warm-up to find how many meters, calories, etc are needed for each round of workout. 


WOD #3

Level 1&2 - Health & Fitness

A. Odd object carry 5x50-60'

**find something "odd" and "heavy" to carry for distance. 

B. “Diane”

21-15-9 for time of;

- 125/185# deadlifts

- HSPU’s or heavy DB push press


WOD #4

Level 2 - Fitness

"CF GAMES OPEN 15.5"

27-21-15-9 reps for time of:
- Row (calories) or another "cardio" type movement. 
- 65/95# Thrusters

Level 1 - Health

"CF GAMES OPEN 15.5"

27-21-15-9 reps for time of:
- Row (calories) or another "cardio" type movement. 
- DB Thrusters

**You will need to test other variations of cardio before stating this - use calories, distance (m), or mets....anything that will give a marker of volume done.  Complete around 2.5 minutes of work in a warm-up set and then calculate how much "volume" that is and then use that for the workout. Be sure to drop "volume" down lightly each round.