SYNERGY REMOTE WOD's - Jan 11-17, 2016.

The 2016 CrossFit Games OPEN begins February 26th, 2016.  Registration opens January 14th...THIS WEEK!  If you do not know what the open is - talk to the coaches, if you do - go get registered HERE on Saturday.


 "JOHNNY CASH"


WOD #1

WOD #1

Level 2

A. HS wall walk-ups x10

B.  “Strange”

Complete for time;

- 30 DB push press

- 30 KB sumo DL high pull

- 20 DB push press

- 20 KB sumo DL high pull

- 10 DB push press

- 10 KB sumo DL high pull

- 5 DB push press

- 5 KB sumo DL high pull

Level 1

A. Stair HS holds or push-ups - practice and play around a bit

B.  “Strange”

Complete for time;

- 30 DB push press

- 30 KB sumo DL high pull

- 20 DB push press

- 20 KB sumo DL high pull

- 10 DB push press

- 10 KB sumo DL high pull

- 5 DB push press

- 5 KB sumo DL high pull


WOD #2

Level 2

A. Back squats 6x6

B. CIC WOD #2

“CRIPPLER’ish’”

- 40 KB goblet squats

- 40 DB push press

- 20 Deadlifts @ mod/heavy load

- 20 V-snaps

- 20 burpees

Level 1

A. DB front squats 6x10

B. CIC WOD #2

“CRIPPLER’ish’”

- 40 KB goblet squats

- 40 DB push press

- 20 Deadlifts @ mod/heavy load

- 20 V-snaps

- 20 burpees


WOD #3

Level 2

A. Odd object carry x 6 gym 50-60’ @ moderate load

**of course this is optional, but try to find something weird to carry a distance if you can.

B. Clean sumo grip deadlift 4x5 - across

C. CIC WOD #3

“KLOKOV”

- 60 thrusters for time @ 75/115#

Level 1

A. Odd object carry x 6 gym 50-60’ @ moderate load

**of course this is optional, but try to find something weird to carry a distance if you can.

B. KB Clean sumo grip deadlift 4x5

**use double KB if you can

C. CIC WOD #3

“KLOKOV”

- 60 DB thrusters for time


WOD #4

Level 2

A. Front squat 5x10 moderate load

**focus on position not load

B. DB press 4x12 reps - build as you can

B. “Krista”

AMRAP in 26 min

- 100 DU’s or skip ropes

- 35 sit-ups

- 25 push-ups

- 25 deadlift @ 100/155#

Level 1

A. DB press 4x12 reps - build as you can

B. “Krista”

AMRAP in 26 min

- 100 skip ropes

- 25 sit-ups

- 25 push-ups

- 25 KB deadlift (light)