WODconnect

Workout list by Jorge Ruiz Cebolla SYNERGY BOX BOADILLA WODS

  • WOD 10092015 Workout

    AMRAP 15 min:
    - 250 m run.
    - 15 Ring dips.
    - 2 wall climb.
    - 5 OHS (40/20 kgs)

  • COREFIT 11092015 Workout

    AMRAP 20 min:
    - 25 Toes to bar.
    - 25 Sit-ups.
    - 25 push up + wall ball (9/6 kgs).
    - 30 sec plank hold.
    - 25 overhead step ups (medball 9/6 kgs).

  • WOD 14092015 Workout

    FIGHT GONE BAD!!
    3 rounds of 1 min of:
    - Wall ball shots (9/6 kgs).
    - Sumo deadlift high-pull (35 kgs).
    - Box Jumps (24"/20").
    - Push press (35 kgs).
    - Rings Row with feet on the box.

    ***** 1 min per exercise and 1 min rest between series.

  • WOD 15092015 Workout

    "ANNIE"
    50 - 40 - 30 - 20 - 10 reps for time:
    - DU.
    - Sit-ups.

  • WOD 2 15092015 Workout

    "GRACE"
    30 reps for time of:
    - Clean and Jerk @60/40 kgs.

  • CUESTAS Workout

    12 cuestas con lastre (med ball 9/6 kgs.

  • WOD 1 16092015 Workout

    For time:
    * 15-12-9 reps of:
    - OHS (40/25 kgs).
    - Pull ups.

  • WOD 2 16092015 Workout

    TABATA 8 min:
    - Mountain climbers.
    - V-ups.

  • WOD 17092015 Workout

    AMRAP 3 x 3min with 1 min rest between series:
    1º: - 3 box jumps (24"/20").
    - 6 burpees.
    - 9 air squats.
    1 min rest.
    2º: - 3 air squats.
    - 6 box jumps.
    - 9 burpees.
    1 min rest.
    3º: - 3 burpees.
    - 6 air squats.
    - 9 box jumps.

  • COREFIT 18092015 Workout

    4 RFT:
    - 40 Sit-ups.
    - 15 Deadlifts (50/35 kgs).
    - 40 back extensions.
    - 15 burpees over the bar.
    - 60 sec superman.
    - 15 wall ball shots (9/6 kgs).