Workout list by Jorge Ruiz Cebolla SYNERGY BOX BOADILLA WODS
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WOD 20072015 Workout
AMRAP 5 min:
- 20 Power Snatch (30/15 kgs).
- 10 Box jumps (24"/20").NO REST.
AMRAP 4 min:
- 20 Power Clean (40/25 kgs).
- 10 Burpees over the box (24"/20").NO REST.
AMRAP 3 min:
- Wall Ball shots (9/6 kgs). -
WOD 21072015 Workout
5 RFT @60/40 kgs:
- 5 Deadlift.
- 3 Full Clean.
- 3 Split Jerk.
- 5 Back Squat.
- 250 m run. -
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WOD 22072015 Workout
AMRAP 20 min:
- 20 Kb Swing (24/16 kgs).
- 20 Box jumps (24"/20").
- 20 Pull ups.
- 20 Overhead lunges (bumper @20/10 kgs). -
WOD 1 23072015 Workout
EMOM 15 min:
- Even minutes: 40 DU.
- Odd minutes: 15 Front Squats (40/25 kgs). -
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CORE FRIDAY Workout
15 stations for quality 1min ON / 30 sec OFF:
- Plank hold.
- Hollow rocks.
- GHD Back extensions.
- Sit-ups.
- Roll down.
- Front-rear legs with fitball.
- Lay up - 1 leg up.
- Circles with med ball.
- Superman 1-2.
- Lateral plank hold with leg and arm up.
- L-sit.
- Back extensions.
- Superman 2-1.
- Lateral plank hold with the other leg and arm up.
- Toes to bar. -
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