WODconnect

Workout list by Jorge Ruiz Cebolla SYNERGY BOX BOADILLA WODS

  • WOD 25042016 Workout

    For time:
    - 1000 m run.
    - 3 rounds of:
    --- 20 Kb Swing (24/16 kgs).
    --- 20 Chest to bar pull-ups.
    --- 20 Box jumps (24"/20").
    - 100 sit-ups.
    - 100 DU.

    ** Time cap: 30 min

  • WOD 28042016 Workout

    AMRAP 15 min of:
    - 55 DU.
    - 15 Chest to bar pull-ups.
    - 5 Hang Power Cleans (70/50 kgs) (50/30 kgs).

  • WOD AINARA 04052016 Workout

    For time (cap: 20 min):
    - 55 Bar facing burpees.
    - 34 Overhead squats (42'5/30 kgs) (30/20 kgs).
    - 21 Ring MU.

  • WOD 03052016 Workout

    Por equipos:
    For time:
    - Snatch Ladder:
    --- 10 reps @ 30/15 Kgs.
    --- 8 reps @ 40/25 Kgs.
    --- 6 reps @ 50/32'5 Kgs.
    --- 4 reps @ 60/40 Kgs.
    --- 2 reps @ 70/45 Kgs.
    ** Si no se puede subir un peso, realizar 3 burpees over the bar por cada repetición que no se realice.

    • 1100 m run.

    • 600 Kgs Clusters accumulated per person. Max 10 followed reps per person.

    • 600 m weighted run (9/6 kgs medball).

    • 60 Wall ball shots (9/6 kgs) per person. Max 10 followed reps per person.

    ** Time cap: 45 min.

  • 26042016 Workout

    AMRAP 3 min:
    - 9 Deadlift (100/60 kgs) (70/40 kgs).
    - 9 Wall ball (9/6 kgs).

    1 min rest.

    AMRAP 3 min:
    - 6 S2OH (60/40 Kgs) (45/25 kgs).
    - 6 Hand release burpees over the box.

    1 min rest.

    AMRAP 3 min:
    - 3 Hang Clusters (60/40 kgs) (45/25 kgs).
    - 30 DU.

    1 min rest.

    For time:
    - 21 Deadlift (100/60 kgs) (70/40 kgs).
    - 18 Wall ball (9/6 kgs).
    - 15 S2OH (60/40 Kgs) (45/25 kgs).
    - 12 Hand release burpees over the box.
    - 9 Hang Clusters (60/40 kgs) (45/25 kgs).
    - 60 DU.

    Time cap: 20 min.

  • TEST Wall ball unbroken 29042016 Workout

    TEST:
    Max wall ball shots unbroken (9/6 kgs).

  • WOD 1 29042016 Workout

    150 wall ball shots (9/6 kgs) for time (cap: 10 min).

  • WOD 2 29042016 Workout

    AMRAP 90 sec ON /30 sec OFF of:
    - Cal row.
    - Medball sit-ups (9/6 kgs).
    - GHD Back extensions.
    - Prowler push (60/40 kgs).
    - Toes to bar.
    - Hand release push ups.
    - Hollow rocks.
    - L-sit hold between boxes.
    - Pistols.
    - Toe touches.
    - Wall climb x2.
    - Kb deadlift (2x24/2x16 kgs).
    - Triple unders.
    - Tire flip x2.
    - Russians twists (medball 9/6 kgs).

  • WOD 05052016 Workout

    AMRAP 18 min:
    2, 4, 6, 8, 10, 12, 14... reps of:
    - Kb Snatch (24/16 kgs) (each arm).
    - Gob Squat (24/16 kgs).
    - HSPU.
    - Pistols.

  • WOD 06052016 "GEORGE" Workout

    For time (cap: 40 min):
    3 rounds of:
    - 21 Kb Clean and Press (24/16 kgs).
    - 15 Hollow Rocks.
    - 9 Burpee-Wall ball (9/6 kgs).

    1 min rest.

    3 rounds of:
    - 21 Medball sit-ups (9/6 kgs).
    - 15 pull ups.
    - 9 V-ups.

    1 min rest.

    3 rounds of:
    - 21 1 hand overhead squat (Kb 24/16 kgs).
    - 15 Medball circles (9/6 kgs).
    - 9 Box jumps (24"/20").

    1 min rest.