Partner Warm Up:
AMRAP 7:
50-ft shuttle run
12 synchronized sit-ups
12 synchronized PVC pass throughs
– Partners perform the warm-up synchronized.
Specific Warm-Up:
KB Swing Review
Box Jump Overview
Syncro Walking Lunge Steps
PARTNER WOD:
2 rounds for time:
With a partner:
50 KB swings (53/70 lb)
60 box jump overs (20/24 in)
70 synchronized walking lunge steps
Time Cap: 20 Minutes
Intermediate:
2 rounds for time:
With a partner:
50 KB swings (35/53 lb)
60 box jump overs (20/24 in)
70 synchronized walking lunge steps
Beginner:
2 rounds for time:
With a partner:
50 KB swings (26/35 lb)
60 box jump overs (12/16 in)
70 synchronized walking lunge steps
HOME WOD:
Equipment:
2 rounds for time with a partner:
50 DB swings
60 object jump overs
70 synchronized walking lunge steps
– Split the swings and jump overs as needed.
Bodyweight:
2 rounds for time with a partner:
50 weighted swings
60 object jump overs
70 synchronized walking lunge steps
– Split the swings and jump overs as needed.
Movement scaling options:
KB swing: Load, eye-level swing, DB hang snatch
Box jump overs: Height, plate hops, broad jumps
Synchro walking lunge steps: Reps, range of motion
Post-Workout Skill Work:
4 sets:
10 KB side bends/side
1:00 double KB front-rack hold