WODconnect

Workout list by Jorge Ruiz Cebolla SYNERGY BOX BOADILLA WODS

  • 23022016 Workout

    AMRAP 5 min. 1-2-3-4-5-6... reps of:
    - Burpee.
    - Front 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).

  • WOD 24022016 Workout

    3 RFT:
    - 30 Wall ball shots (9/6 kgs).
    - 30 Lateral jump push-ups.
    - 15 Box jumps (24"/20").
    - 30 medball sit-ups (9/6 kgs).
    - 15 cal row.

    ** Time cap: 20 min.

  • WOD 25022016 Workout

    AMRAP 9 min.
    - 5 rounds for time:
    --- 5 Cleans (power or full) (60/40 Kgs)(40/25 kgs).
    --- 10 Toes to bar.
    --- 15 Kb Swing 24/16 kgs.
    - EMOM during the rounds of burpees: First minute, 1 burpee, second minute, 2 burpees and so...
    - Time remaining (until 9 minutes): Chest to bar pull ups.

  • TEST 25022016 Workout

    Test AMRAP 19 min:
    - 3 min cal row.
    - 1 min rest.
    - 3 min diamond push-ups.
    - 1 min rest.
    - 3 min back squats (20/15 kgs barbell).
    - 1 min rest.
    - 3 min biceps curl (20/10 kgs barbell).
    - 1 min rest.
    - 3 min sit-ups.

  • WOD 26022016 Workout

    50-40-30-20-10 reps of:
    - Sit-ups.
    - DU.
    - Hollow rocks.
    - Kb Sumo Deadlift High Pull.
    - Knees to chest.

    ** time cap: 25 min.

  • WOD 29022016 Workout

    AMRAP 20 min of:
    - 7'5 m. overhead lunges (43/30 kg).
    - 8 bar facing burpees.
    - 7'5 m. overhead lunges (43/30 kg).
    - 8 C2bPU.

  • 02032016 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 04032016 Workout

    AMRAP 20 min:
    - 600 m run.
    - 50 medball sit-ups (9/6 kgs).
    - 40 back extensions.
    - 30 Kb swings (24/16 kgs).
    - 20 toes to bar.

  • WOD 07032016 Workout

    16.2 OPEN CROSSFIT GAMES
    * 4 minute AMRAP + Bonus time (4 min) of:
    - 25 Toes to bar.
    - 50 DU.
    - Squat Cleans.
    --- Round 1: 15 reps: 60/37,5 - 42,5/25 Kgs.
    --- Round 2: 13 reps: 82,5/52,5 - 52,5/32,5 Kgs.
    --- Round 3: 11 reps: 102,5/65 - 60/42,5 Kgs.
    --- Round 4: 9 reps: 124/79 - 70/50 Kgs.
    --- Round 5: 7 reps: 142/93 - 82,5/60 Kgs.

  • WOD 1 08032016 Workout

    EMOM 10 minutos.
    - Min 0,2,4,6,8: 5 Thrusters (60/40 - 40/25 Kgs).
    - Min 1,3,5,7,9: Burpees over the bar (Rx 15, Sc 10).