Workout list by Jorge Ruiz Cebolla SYNERGY BOX BOADILLA RANKING 2014-2015

CF SHOKA Boadilla Ranking 01 dic 2014 Workout
EMOM 1, 2, 3, 4, 5, 6, 7, 8, 9...
- MEN:
-- Body Blaster: Burpee Pull Up + Toes to bar.
-- Overhead Squat (30Kg).
- WOMEN: -- Body Blaster: Burpee + jump Pull Up. -- Overhead Squat (20 Kg).
CF SHOKA Boadilla Ranking 02 dic 2014 Workout

AFAP

21 - 15 - 9
Hombres: 40Kgs / Mujeres: 25 Kgs.
- Power Clean.
- Hands Up Burpees Over the bar.
CF SHOKA Boadilla Ranking 03 Enero 2015 Workout

AFAP
21 - 15 - 9
- Kb Snatch (16/12Kgs).
- Deadlift (50/35Kgs).
CF SHOKA Boadilla Ranking WOD 04, Enero 2015 Workout

AFAP
- 1000 m run.
- 3 sets of:
--- 15 push ups.
--- 20 bumper thruster (20/10 Kgs).
--- 25 Box jumps (24"/20").
Wod 29122015 Workout
AMRAP
Time cap: 12 min.
- 4 sets of:
  --- 3 Bear complex (40/20 kgs):
  Power clean.
  Front squat.
  Push Press.
  Back squat.
  Back Push press.
  --- 21 Kettlebell swing (24/16 kgs).
  --- 20 Overhead kettlebell lunges (24/16 kgs).
- Max pistol reps until the time cap.
WOD 08022016 Workout

Total time: 7 min.
- Accumulate 120 seconds in handstand hold.
- AMRAP remaining time:
--- 10 wall balls (9/6kgs).
--- 10 sit ups (NO Kipping).
Wod 1 30082016 Workout

Emom 10 min of:
- 1 deadlift 70/45 kgs.
- 2 hang pulls.
- 3 hang full clean.
(UNBROKEN)
Wod 21102016 Workout

AMRAP 30 min:
- 70 flutter kicks each leg.
- 60 DU.
- 50 medball sit-ups (9/6 kgs).
- 40 back extensions.
- 30 Kb swings (24/16 kgs).
- 20 toes to bar.
- 10 burpee wall ball 9/6 kgs.