WODconnect

Workout list by Jorge Ruiz Cebolla SYNERGY BOX BOADILLA WODS

  • WOD 13012016 Workout

    AMRAP 3 min:
    - Cal row.

    1 min rest.

    AMRAP 3 min:
    - Medball sit-ups.

    1 min rest.

    AMRAP 3 min:
    - Overhead lunges (20/10 kgs bumper).

    1 min rest.

    AMRAP 3 min:
    - Full Snatch (40/25 kgs).

    1min rest.

    AMRAP 3 min:
    - Toes to bar.

  • WOD 14012016 Workout

    1-2-3-4-5-6-7-8-9-10 reps for time of:
    - Burpee Wall ball (9/6 kgs).
    - Kb Snatch (24/16 kgs).
    - Goblet Squat (24/16 kgs).
    - DU x 5.

    Time cap: 20 min.

  • WOD 18012016 Workout

    21-15-9 reps for time of:
    - Power snatch (50/35 kgs).
    - Bar facing burpees.
    - Toes to rings.

    ** Time cap: 12 min.

  • WOD 01022016 Workout

    AMRAP 20 min of:
    - 20 DU.
    - 3 OHS (35/20 kgs).
    - 3 burpees over the bar.
    - 1 rope climb.
    - 20 DU.
    - 6 OHS (35/20 kgs).
    - 6 burpees over the bar.
    - 1 rope climb.
    - 20 DU.
    - 9 OHS.
    - 9 Burpees over the bar.
    - 1 RC.
    - 20 DU.
    - 12 OHS.
    - 12 burpees.....
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  • WOD 03022016 Strength

    RM Clean.

  • WOD 2 03022016 Workout

    5 rounds for time:
    ** Por parejas:
    - 10 burpee wall ball.
    - 20 toes to bar.
    - 10 goblet squats.
    - 20 c2b pull-ups.

    ** los burpees y gob squats hacen 1 cada miembro de la pareja.
    ** los t2b y c2bpu cada uno hace 10 a su ritmo.

  • WOD 02022016 Workout

    AMRAP 6 min:
    - 00:00 - 03:00 Kb High Swing (24/16 kgs).
    - 03:00 - 05:00 Burpees.
    - 05:00 - 06:00 DU.

  • WOD 2 02022016 Workout

    For time:
    - 500 m Row.
    - 30 sec rest.
    - 100 sit-ups.

  • WOD 04022016 Workout

    MURPH por parejas:
    - 1'6 km run.
    - 100 pull ups.
    - 200 push ups.
    - 300 air squats.
    1'6 km run.

  • WOD 09022016 Workout

    "JOSE" (dep)
    10-9-8-7-6-5-4-3-2-1 reps for time of:
    - Kb Swing (24/16 kgs).
    - Gob Squat (24/16 kgs).
    - Diamond push-ups.

    ** Time cap: 20 min.