Workout list by Jorge Ruiz Cebolla SYNERGY BOX BOADILLA WODS

Test 3 23082016 Workout

Max reps unbroken DU.
Wod 2308206 Workout

Cap: 20 min.
AMANDA
9-7-5 reps of:
- Ring Muscle ups.
- Full Snatch 61/43 kgs.

Time remaining:
AMRAP of:
- 3-6-9-12-15... toes to bar.
- 10-20-30-40-50 DU.
Hero Wod Daniel 24082016 Workout

For Time (cap: 25 min):
- 50 Pull-Ups.
- 400m Run.
- 21 Thrusters 42,5/25 kgs.
- 800m Run.
- 21 Thrusters 42,5/25 kgs.
- 400m Run.
- 50 Pull-Ups.
WOD 25082016 Workout

AMRAP 30 min:
2, 4, 6, 8, 10, 12, 14... reps of:
- Clean 60/40 kgs.
- x10 DU.
- HSPU.
WOD 26082016 Workout

Por parejas:
AMRAP 35 min:
10 reps each person.
- 100 sit-ups.
- 40 push-ups.
- 100 Back extensions.
- 40 Box jumps 24"/20".
- 100 V-ups.
- 40 DU each one.
- 100 Flutter Kicks each leg.
- 40 Kb Swing 32/24 kgs.
- 100 Russian twists 9/6 kgs.
- 40 Toes to bar.
- 100 Back circles 6/4 kgs.
WOD 29082016 Workout

"HONOR"
Couples, 5 reps each one.
For time (cap: 30 min):
- 60 Back squat 50/30 kgs.
- 70 Pull-ups.
- 80 STOH 50/30 kgs.
- 60 Front squat 40/25 kgs.
- 70 Toes to bar.
- 80 Hindu push-ups.
- 60 OHS 30/20 kgs.
- 70 Kb snatch 24/16 kgs.
- 80 Burpees.
Wod 1 30082016 Workout

Emom 10 min of:
- 1 deadlift 70/45 kgs.
- 2 hang pulls.
- 3 hang full clean.
(UNBROKEN)
Wod 2 30082016 Workout

3 tabata amrap (12 min) of:
- Curl biceps 40/25 kgs.
- Ring dips.
- Hollow rocks.
- Box jumps 24"/20".
Test pistols 29082016 Workout

Test max reps pistols unbroken.
Test 31082016 Workout

Max reps unbroken of Kb Swing 24/16 kgs.