WODconnect

Workout list by Jorge Ruiz Cebolla SYNERGY BOX BOADILLA WODS

  • Wod 13072016 Workout

    For time (cap: 18 min):
    - 15 Clean & Jerk @ 60% RM.
    - 250 m run.
    - 15 Clean & Jerk @ 60% RM.
    - 250 m run.
    - 15 Clean & Jerk @ 60% RM.

  • Wod 18072016 Workout

    "COACH DEIVID"
    3 RFT of (cap: 36 min)
    - 250 m medball run 9/6 kgs.
    - 20 Kb Snatch 24/16 kgs - 16/12 kgs.
    - 15 Burpee wall ball 9/6 kgs.
    - 10 Front Squat 60/35 kgs - 40/20 kgs.
    - 5 Ring MU / 5c2bPU + 5 ring dips.
    --- Time remaining: max number of reps of:
    - 10 HSPU.
    - 10 overhead bumper lunges 20/10 kgs - 15/5 kgs.

  • Wod 19072016 Workout

    AMRAP 18 min of:
    - 50 DU.
    - 20 Wall ball 9/6 kgs.
    - 20 Sit-ups.
    - 20 Push-ups.
    - 20 Kb swing 24/16 kgs.

  • Wod 20072016 Workout

    For time (cap: 40 min):
    18-15-12-9-6-3 reps of:
    - Pull-ups.
    - Cleans 50/30 kgs - 35/20 kgs.
    - Push-ups.
    - Deadlifts 70/50 kgs - 55/30 kgs.
    - Pistols.

  • Wod 1 21072016 Workout

    For time (cap: 12 min):
    - 50 burpees.
    - 50 Kb Snatch 24/16 kgs.
    *** Do it as you want.

  • Wod 2 21072016 Workout

    AMRAP 15 min of:
    - 5 Power Snatch 60/40 kgs - 45/25 kgs.
    - 10 C2bPU.
    - 15 HSPU.
    - 20 Wall ball.
    - 50 DU.

  • Wod 22072016 Workout

    Por parejas (uno trabaja y el otro descansa).
    AMRAP 25 min of:
    10-20-30-40-50-60-70....
    - Box Sit-ups.
    - Toes to bar.
    - Wall ball 9/6 kg.
    - Box Back extensions.
    - V-ups.
    - DU.

  • Wod 26072016 Workout

    21-15-9-3 reps for time (cap: 25 min) of:
    - Medball roll squat 9/6 kgs.
    - Decline push-ups (feet on the wall).
    - Close pull-ups.
    - Lateral Lunges x 2 9/6 kgs medball.
    - 10 m. Speed Ladder (Only 1 time).

  • WOD 27072016 Workout

    HERO DAY

    "Fran"
    21-15-9 reps of:
    - Thrusters 42'5/25 kgs.
    - Pull-ups.

    "Amanda"
    9-7-5 reps of:
    - Ring MU.
    - Snatch 60/40 kgs.

    "Annie"
    50-40-30-20-10 reps of:
    - DU.
    - Sit-ups.

  • Wod 28072016 Workout

    For time (cap: 28 min):
    - 25 Box jumps 24"/20".
    - 50 Pull-ups.
    - 75 Sit-ups.
    - 100 DU.
    - 1100 m run.
    - 100 DU.
    - 75 Sit-ups.
    - 50 Pull-ups.
    - 25 Box jumps 25"/20".