SYNERGY REMOTE WOD's - Jan 04-10, 2016.

CF Journal article discussing medicine and doctors roles in Prevention or Prescription. 

CF Journal article discussing medicine and doctors roles in Prevention or Prescription. 


We have programmed wall walk-ups many times, here is another nice video demonstrating proper form of these movements, 


WOD #1

Level 2 - Fitness

A.  Jerk from rack - build to heavy set (not maximal) in 15 min

**If you do not have a rack than you will need to clean the bar each rep.

B. “Journal”

5 rounds for reps

- 1 min DB suitcase deadlifts

- 1 min push-ups

C. Front plank shoulder taps 4x20 taps

Level 1 - Health

A.  DB push press 5xreps minus 2

**do as many reps as possible in each set stopping short of complete failure by 2 reps

B. “Journal”

5 rounds for reps

- 1 min DB suitcase deadlifts

- 1 min push-ups

C. Front plank shoulder taps 4x20 taps


WOD #2

Level 2 - Fitness

A. Sumo grip deadlift 5x6 - with pause at knees

B. Helen”

3 rounds for time of;

- 500m row or 2 min of “cardio”

- 21 KBS

- 12 burpees

Level 1 - Health

A. Sumo KB high pulls 5x8

B. “Helen’ish’”

4 rounds for time of;

- 150 skip ropes ro 2 min of “cardio”

- 21 KBS

- 12 burpees


WOD #3

Level 2 - Fitness

A. Front squats 10x2 - EMOM @ moderate laod

B. “Cindy”

AMRAP in 20 min of;

- 5 barbell rows

- 10 push-ups

- 15 squats

Level 1 - Health

A. DB front squats 10x6 - EMOM

B. “Cindy”

AMRAP in 20 min of;

- 5 DB or KB rows

- 10 push-ups

- 15 squats


WOD #4

**The original FGB workout explanation by Greg Glassman - a cool original CF video. 

Level 2 - Fitness

A. “Fight Gone Bad”

Three rounds of;

- Wall-ball or light DB thrusters

- KB Sumo deadlift high-pull

- Box Jump or stair jumps

- DB Push-press

- burpees

**1 min of work at each station for max reps total.

Level 1 - Health

A. “Fight Gone Bad”

Three rounds of;

- Wall-ball or light DB thrusters

- KB Sumo deadlift high-pull

- Box Jump or stair jumps

- DB Push-press

- burpees

**1 min of work at each station for max reps total.