WODconnect

Workout list by Jorge Ruiz Cebolla SYNERGY BOX BOADILLA WODS

  • TEST Workout

    Máx reps in 1 minute:
    - Sit Ups
    - Air Squats
    - Push Ups
    - Box Jumps
    - Pull Ups
    - DU

  • Fucking core training Workout

    AMRAP:
    - 5 "V" sit ups.
    - 10 sec L-sit hold.
    - 10 sit ups.
    - 10 sec plank hold.

  • RYAN Workout

    5 rounds for time of:

    LEVEL I:
    - 7 Chest to bar pull up.
    - 21 burpees.

    LEVEL II:
    - 7 MU.
    - 21 burpees.

  • CORE Workout

    AMRAP 10 min
    - 10 toes to bar.
    - 10 sit ups.
    - 10 hollow rocks.
    - 10 knees to chest on the floor.

  • WOD 1 Workout

    AMRAP 10 min:
    - 10 lateral jumps over the bar.
    - 10 Wall balls (9/6 Kgs).
    - 50 DU.
    - 10 Box Jumps (24"/20").

  • WOD 2 Workout

    AMRAP 10 min:
    - 5 Pull ups.
    - 5 Diamond push ups.
    - 5 Kb swing (24/16 Kgs).
    - 5 HSPU

  • FRONT SQUAT Strength

    EMOM 12 min.
    4 x Front Squat -- > 80%

  • 14012015 Workout

    AMRAP 20 min
    - Deadlift (110/80 Kgs)
    - Hand release burpee over the bar.
    - Sumo Deadlift High Pull (110/80 Kgs).
    - Toes to rings.

  • Have a rest, jejejeje Workout

    AFAP Time Cap: 25 min:
    - 750 m run.
    - 60 Kb Swing (24/16 Kgs).
    - 50 Wall Balls (9/6 Kgs).
    - 40 Pull Ups.
    - 30 Pistols.
    - 20 Burpees over the box (24"/20").
    - 10 HSPU.

  • A LITTLE BIT OF CORE Workout

    AMRAP 15 min.
    - Max seconds of rings/box L-sit.
    ---> Fallo: 25 sit ups.