WODconnect

Workout list by Jorge Ruiz Cebolla SYNERGY BOX BOADILLA WODS

  • 13102015 Workout

    AMRAP 10 min:
    - Combo unbroken:
    -- 1 Toes to bar.
    -- 1 Pull up.
    -- 1 Chest to bar pull up.
    -- 1 Bar Muscle up.

  • WOD 13102015 Workout

    3 RFT:
    - 50 sit-ups.
    - 35 Back Squats (20/15 kgs).
    - 20 Box jumps (24"/20").

  • WOD 1 22122015 Workout

    EMOM 10 min:
    - 1 Power Clean.
    - 2 Hang Power Clean.
    - 1 Full Clean.
    - 5 Burpees over the bar.
    *** @50/30 kgs.

  • WOD 2 14102015 Workout

    For time:
    - 40-30-20-10 reps of.
    -- DU.
    -- Air squats.
    -- Hollow rocks.
    *** Time cap: 12 min.

  • RETO 100 BURPEES Workout

    RETO 100 BURPEES FOR TIME.

    *** Time Cap: 10:00

  • WOD 15102015 Workout

    21-15-9 reps for time of:
    - Toes to bar.
    - Wall ball shots (9/6 kgs).
    - Kb Swing (24/16 kgs).

  • STRENGTH 19102015 Strength

    7x3 Push Jerk @60% RM

  • WOD 19102015 Workout

    Por parejas for time:
    ** Max 10 reps per person.
    - 30 Full Clean (50/30 kgs).
    - 60 medball sit-ups )9/6 kgs).
    - 60 Wall ball shots )9/6 kgs).
    - 30 bar facing burpees.

  • WOD 2 22122015 Workout

    Circuito de 15 estaciones 1 min ON / 30 sec OFF AMRAP:
    - Cal row.
    - Rope climb x2.
    - Criss Cross (simple, cruzado, simple......).
    - Wall Climb X2.
    - Power Snatch (40/25)(30/15).
    - Burpee Wall Ball (9/6 kgs).
    - Push ups en TRX.
    - Back Squats desde rack (60/35 kgs).
    - Toes to bar with medball (6/4 kgs).
    - Step ups with Kb (2x20/2x12 kgs) (24"/20").
    - Chest to bar pull ups.
    - Empuje trineo (60/40 kgs) cada largo vale por 2.
    - Push press (30/20 kgs).
    - Medball Russian twists (9/6 kgs).
    - Tyre flip X2.

  • WOD 22102015 Workout

    For time:
    3-6-9-12-15 reps of:
    - Power Snatch (50/35 kgs).
    - Overhead squats (50/35 kgs).
    - Pull ups.