WODconnect

Workout list by Jorge Ruiz Cebolla SYNERGY BOX BOADILLA WODS

  • WOD 23052016 Workout

    For time (cap: 15 min):
    - 100 sit-ups.
    - 80 DU.
    - 60 Deadlift @ 50% RM.
    - 40 Pull-ups.
    - 20 OHS @ 50% Deadlift.

  • WOD 24052016 Workout

    AMRAP 35 min:
    - 500 m run.
    - 30 Kb Swing (24/16 kgs).
    - 30 Wall ball (9/6 kgs).
    - 5 Ring MU.

  • WOD 25052016 Workout

    For time (cap: 30 min).
    - 10 Handstand push-ups.
    - 15 Deadlifts (@80% RM).
    - 25 Box jumps (30"/24").
    - 50 Pull-ups.
    - 100 Wall ball (9/6 kgs).
    - 200 DU.
    - 400 m run with a 20 Kgs plate.

  • WOD 26062015 Workout

    90 sec ON / 30 sec OFF of:
    - Cal row.
    - Kb Swing 24/16 kgs
    - Farmer walk 32/24 kgs.
    - Strict pull-ups.
    - Overhead step-ups 20/10 kgs.
    - Sandbag clean 20/10 kgs.
    - HSPU.
    - Pistols.
    - Medball sit-ups 9/6 kgs.
    - Rope climb.

  • Wod 27052016 Workout

    AMRAP 3 min:
    - 15 Kb swing (24/16 kgs).
    - 25 Sit-ups.
    - 15 Wall ball (9/6 kgs).
    1 min rest.
    AMRAP 3 min:
    - 15 pull ups.
    - 25 V-ups.
    - 15 Box jumps (24"/20").
    1 min rest.
    AMRAP 3 min:
    - 15 Gob squat (24/16 kgs).
    - 25 Medball circles (9/6 kgs).
    - 15 Diamond Push-ups.
    1 min rest.
    AMRAP 3 min:
    - 15 Mountain climbers x 2.
    - 25 Hollow rocks.
    - 15 Bicycles x 2.
    1 min rest.
    AMRAP 3 min:
    - Sit-ups.

  • Strength 30052016 Strength

    Split Jerk:
    - 7 x 5 reps @ 60% RM.

  • WOD 30052016 Workout

    For time:
    Rx (cap 6 min):
    - 50 DU.
    - 21 Pull-ups.
    - 50 DU.
    - 15 Chest to bar Pull-ups.
    - 50 DU.
    - 9 Ring MU.

    Scaled (cap: 8 min):
    - 50 DU/150 SU.
    - 21 Pull-ups.
    - 50 DU/150 SU.
    - 18 Pull-ups.
    - 50 DU/150 SU.
    - 15 Pull-ups.
    - 50 DU/150 SU.
    - 12 Pull-ups.
    - 50 DU/150 SU.
    - 9 Pull-ups.

  • Wod 31052016 Workout

    For time:
    - 100 DU.
    - 50 Kb swings (24/16 kgs).
    - 25 Thrusters (50/30 kgs).
    500 m run.
    6 R.AFAP:
    - 3 Snatches (60/40 kgs).
    - 2 Rounds of "Cindy".
    - 1 Rope climb.
    500 m run.
    25 Alternating pistols.
    50 Sit-ups.

    Time cap: 35 min.

  • WOD 02062016 Workout

    3 RFT:
    - 6 Deadlifts 120/80 Kgs.
    - 6 Burpees.
    - 5 Cleans 80/50 Kgs.
    - 5 C2b pull-ups.
    - 4 Thrusters 60/45 Kgs.
    - 4 Ring MU.

    Time cap: 30 min.

  • WOD 01062016 Workout

    AMRAP 10 min of:
    - 250m medball carry 9/6 kgs.
    - 50 lunges.
    - 15 HSPU.
    Directly into…
    AMRAP 10 min of:
    - 10 Sumo Deadlift High Pulls 45/30 Kgs.
    - 10 Wallballs 12/8 Kgs.