WODconnect

Workout list by Jorge Ruiz Cebolla SYNERGY BOX BOADILLA WODS

  • WOD 05082015 Workout

    15 min AMRAP:
    - 50 DU.
    - 40 Goblet Squat (24/16 kgs).
    - 30 Kb Swing (24/16 kgs).
    - 20 Step ups (24/16 kgs).
    - 10 Hspu.

  • WOD 06082015 Workout

    AMRAP 29 min. 1 min ON / 30 sec OFF.
    - Cal Row.
    - DU.
    - Burpees over the box.
    - Sit-ups.
    - GHD: Back extensions.
    - Farmer's walk (64/48/32 kgs).
    - Empuje trineo (80/50 Kgs).
    - Skin the cat.
    - Box jumps (24"/20").
    - Pull ups.
    - Wall Ball Shots (9/6 kgs).
    - Wall Climb.
    - V-ups.
    - HSPU.
    - Rope Climb.

  • WOD 18122015 Workout

    AMRAP 15 min:
    - 25 Mountain climbers each side.
    - 25 Gob lunges (Kb 24/16 kgs).
    - 25 Lateral crunches each side.
    - 25 Burpees.
    - 25 Knees to elbows.
    - 25 Deadlifts (60/40 kgs).

  • TABATA 07082015 Workout

    • Sit ups. --- Target: 100 sit-ups.

  • 10082015 Workout

    AMRAP 5 min. 1-2-3-4-5-6... reps of:
    - Burpee.
    - Back Squat (60/40 kgs).
    ** Rest 2 min.
    AMRAP 5 min. 1-2-3-4-5-6... reps of:
    - Burpee.
    - Shoulder press (40/25 kgs).
    **Rest 2 min.
    AMRAP 5 min. 1-2-3-4-5-6... reps of:
    - Burpee.
    Deadlift (100/60 kgs).

  • RM Front Squat Strength

    RM Front Squat

  • WOD 11082015 Workout

    EMOM 20 min:
    - 7 Box Jumps (24"/20").
    - 6 Wall ball shots (9/6 kgs).
    - 5 Pull ups.
    -- 1000 m run.

  • WOD 13092016 Workout

    For time:
    - 750 m run.
    - 75 Sit-ups.
    - 75 air squats.
    - 500 m run.
    - 50 push ups.
    - 50 wall ball shots (9/6 kgs).
    - 500 m run.
    - 25 Toes to bar.
    - 25 OHLunges (20/10 kgs).
    - 250 m run.

    Time cap: 30 min.

    "PAIN IS TEMPORARY, GLORY LASTS FOREVER"

  • WOD 13082015 Workout

    30 min AMRAP "FRAN":
    21 - 15 - 9 reps of:
    - Thruster (43/29 kg).
    - Pull ups.

    As many Fran as possible in 30 minutes

  • COREFIT 14082015 Workout

    EMOM 25 min_
    25:00-20:00 min:
    - 20 sit-ups.
    - 10 Back hollow rocks.
    20:00-15:00 min:
    - 30 sec superman.
    - 10 box jumps.
    15:00-10:00 min:
    - 20 V-ups.
    - 10 Pull ups.
    10:00-05:00 min:
    - 20 hollow rocks.
    - 10 Wall ball shots (9/6 kgs).
    05:00-00:00 min:
    - 20 back extensions.
    - 10 Toes to bar.