Saturday August 21, 2021

“No rest is worth anything except the rest that is earned.” -Anonymous 

Synchro Everything – 3 Rounds

12 Lunges
6 DB DL 
6 DB DL High Pull
6 DB DL Snatch
12 Sit Ups 
12 Push Ups 


Max wattage on the Bike 

Each Teammate will have 3 Attempts to get the wattage up as high as they can on the bike. Combined Wattage of the highest total is your score. 

Frank – 1400 Watts
JoJo – 900 Watts
Joe – 1700 Watts 

Total Score – 4000Watts

WOD: Teams of 3 – AMRAP 22
75 Cal Row 
50 Synchro Bar Facing Burpees
25 Triple Synchro Dumbbell Snatches @ 50/35

75 Cal Row 
50 Synchro Burpees Over Dumbbell
25 Triple Synchro Dumbbell Snatches @ 50/35

1200M Run (divide as needed)
50 Synchro Burpees
25 Odd Object Ground to Overhead 

Stimulus: Threshold
Working in teams of 3 while communicating consistently.

Row: Break up the rower as desired. Sets of 15-30. Less transition means more reps. 
Row should be hard and fast. Your fittest athlete should be the last one rowing and the last one burpeeing. 

Burpees: lets move with maximal speed, keeping transitions smooth while not red lining anyone in the process. Whoever is weakest at the DB Snatches should get the rest on the last set of burpees

DB Snatches: In Sets as big as possible. If you can go unbroken do it! Any rest here is giving away time. Have the fitter of the athletes get right back on the rower and get started. 

Mindset: Push where you can, make sure no one red lines or else they won’t be able to contribute on the DB Snatches. You need everyone for that part.