Event: Synchro Style

For time:
   70 synchro box jump-overs   (2-person sync)
   30 synchro swings                 (3-person sync)
   12/9 rope climbs                     No synchro
   30 synchro swings                 (3-person sync)
   70 synchro goblet squats      (2-person sync)
   30 synchro swings                 (3-person sync)



Box jump-overs, synchro: Standard box jump-over standards. Two-foot jump-up is required; athletes may either jump or step down to the other side of the box. Two teammates working simultaneously/in synchrony on adjacent boxes. The objective of the synchro is NOT that the two teammates perfectly time their jumps together; it’s that we can clearly tell that the athletes are on the SAME rep. We will clarify more during the pre-wod orientation. Any two teammates work together at a time. Rotate any of the three teammates in and out as desired. The resting teammate must stay in the designated “rest area” until he/she is rotated into the action.

Swings, synchro: Russian kettlebell/dumbbell swings. Finish position: kettlebell/dumbbell AND the athletes’ hands OVER their shoulder height at the apex. We call it successful synchronization if ALL THREE ATHLETES achieve the finish position (top of swing: hands and object over shoulder height) at the same time. Elbows do not have to be straight through the swing (ie, “elevator method” is acceptable). All three athletes work together.  

Rope climbs: One athlete working at a time; two resting. Any of the three athletes can work on rope climbs, but only one works at a time; the other two stay in the “resting area”. Boys climb to a 13’ green tape line; girls climb to a 12’ green tape line. Boys will do 12 rope climbs per team; girls will do 9 rope climbs per team.

Goblet squats, synchro: Goblet squats with the two lightest of the weights listed below. Full below-parallel squats with the kettlebell or dumbbell held in an obviously goblet position; holding the object on the shoulder is a no-rep. Any two athletes on the team will face toward each other and synchronize their goblet squats. As with box jump-overs, we aren’t looking for the athletes to be perfect mirror images of each other; we just want to see that Athlete 2 doesn’t move to rep 2 until Athlete 1 is also done with rep 1, etc. Any two teammates work together at a time. Rotate any of the three teammates in and out as desired. The resting teammate must stay in the designated “rest area” until he/she is rotated into the action.

15-minute time cap.

SC Men: 53 kettlebell, 50 dumbbell, 44 kettlebell
RX Men: 70 kettlebell, 60 dumbbell, 53 kettlebell
SC Women:  44 kettlebell, 35 kettlebell, 30 dumbbell
RX Women: 53 kettlebell, 44 kettlebell, 40 dumbbell