WODconnect

Workout list by Jorge Ruiz Cebolla SYNERGY BOX BOADILLA WODS

  • WOD 21092015 Workout

    Por parejas for time:
    30 sec ON / 30 sec plank hold.
    - 30 Push press (40/25 kgs).
    - 30 Box burpees.
    - 30 Hand Stand Push ups.
    - 30 x 2 Pistols.
    - 30 Chest to bar pull ups.

    ** Time cap: 15:00

  • WOD PARKER 22092015 Workout

    Complete as many reps as possible in 7 minutes following the rep scheme below:
    - 3 Deadlifts (70/50 kgs).
    - 20 barbell jumps.
    - 6 Deadlifts (70/50 kgs).
    - 20 barbell jumps.
    - 9 Deadlifts (70/50 kgs).
    - 20 barbell jumps.
    - 12 Deadlifts (70/50 kgs).
    - 20 barbell jumps.
    - 15 Deadlifts (70/50 kgs).
    - 20 barbell jumps.
    - 18 Deadlifts (70/50 kgs).
    - 20 barbell jumps.
    - 21..............

  • WOD 1 23092015 Workout

    EMOM 10 min:
    - COMPLEX (40/25 kgs):
    --- 1 x Power Clean.
    --- 2 x Hang full clean.
    --- 3 x Thrusters.
    --- 2 x OHS.

  • WOD 2 23092015 Workout

    AMRAP 5 min:
    - 10 Kb wing (24/16 kgs).
    - 8 Box jumps over with Kb.
    - 10 Push ups on the medball.

  • WOD 24092015 Workout

    AMRAP 1 min ON / 30 sec OFF:
    - Cal row.
    - Rope Climb x2.
    - Roll down.
    - Wall climb x2.
    - Box jumps (24"/20").
    - Wall ball shots (9/6 kgs).
    - Pull-ups.
    - Pistols.
    - Toes to bar.
    - Sit-ups.
    - Ring dips.
    - Farmer walk x2 (2x32/20 kgs).
    - GHD Back Extensions.
    - Burpees.
    - Tire flip x2.

  • WOD 25092015 Workout

    4 Rounds for time:
    - 30 sec L-sit hold.
    - 15 Box Jumps over (24"/20").
    - 15 V-ups.
    - 15 OHLunges (20/10 kgs bumper).
    - 15 Medball sit-ups.
    - 15 Clapping push-ups.

  • WOD 1 28092015 Workout

    Por parejas:
    - 10 rounds for time of:
    --- 50m run.
    --- 10 Kb swing (24/16 kgs).
    --- 10 Goblet Squat (24/16 kgs).

    *** Time cap: 15 min.

  • WOD 2 28092015 Workout

    10-9-8-7-6-5-4-3-2-1 reps for time of:
    - Push press (40/30 kgs).
    - Full Clean (50/35 kgs).
    - Deadlift (80/60 kgs).

    *** Time cap: 17 min.

  • WOD 1 29092015 Workout

    EMOM 10 min:
    - 3 Power Snatch (50/35 kgs).
    - 5 OHS.

  • WOD 1 30092015 Workout

    3 RFT:
    - 20 Pull ups.
    - 15 Box jumps (24"/20").
    - 10 wall ball shots (9/6 kgs).