Workout list by Jorge Ruiz Cebolla SYNERGY BOX BOADILLA WODS

EMOM Workout

EMOM 12 min.
- 4 Box jumps with medicine ball (9/6 kgs).
- 4 Over head lunges each leg (9/6 kgs).
- 4 Wall ball shots (9/6 kgs).
ANNIE 30042015 Workout

ANNIE
For time:
50 - 40 - 30 - 20 - 10
- DU.
- Sit-ups.
RM Back Squat Strength

RM Back Squat
WOD 04052015 Workout

For Time:
- 1000 m run.
- 50 Thrusters (30/20 kgs).
- 30 Pull ups.
KAREN 05052015 Workout

WOD "KAREN"
- 150 Wall Ball Shots for time.
WOD 05052015 Workout

TABATA 4 min
- MU.
- Kettlebell Swing (32/24/16 kgs).
WOD 06052015 Workout

"GOERGE 2.0"
For time:
- 34 Burpees.
- 34 Box Jumps (24"/20").
- 34 Pull ups.
- 34 Deadlift (70/50 Kgs).
- 34 Diamond push ups.
- 34 OHS (20/10 kgs bumper).
EMOM 07052015 Strength

EMOM 12 min:
- 3 Deadlift (50/35 kgs).
- 1 Clean & Jerk.
- 3 Overhead Squat.
WOD 07052015 Workout

AMRAP 8 min:
- 20 sit-ups.
- 20 Kb push presses (24/16 kgs).
- 20 Toes to bar.
CORE FRIDAY 08052015 Workout

For time:
- 90 Flutter kicks.
- 80 Back extensions.
- 70 Bicycles.
- 60 Lateral crunches.
- 50 Russian twists.
- 60 sec plank hold.
- 70 sec back extension hold (6/4).
- 80 Cross Toe touches.
- 90 sit-ups.