WODconnect

Workout list by Jorge Ruiz Cebolla SYNERGY BOX BOADILLA WODS

  • WOD 1 14092016 Workout

    EMOM 20 min of:
    - Odd min: COMPLEX: 3 deadlift + 3 hang full clean + 3 push split jerk @ RxC 50/30 kgs, Rx 40/20 Kgs, Sc 30/15 kgs.
    - Even min: 3 Ring MU / 3 Bar MU / 5 C2bPU+5 Ring Dips.

  • Wod 15092016 Workout

    21-15-9 reps for time (cap: 15 min) of:
    - HSPU.
    - Burpee Pull-ups.
    - Kb swing 32/24/16 kgs.

  • Wod 16092016 Workout

    AMRAP 6 Stations x 3 exercises:
    (5 min per station & 90 seconds each exercise & 2 min rest between stations).
    1st Station:
    - Cal row.
    - Medball sit-ups 9/6 kgs.
    - Deadlift RxComp 100/70 kgs, Rx 80/55 kgs, Sc 60/40 kgs.
    2 min rest.
    2nd station:
    - Rope climb.
    - Wall climb.
    - V-ups.
    2 min rest.
    3rd station.
    - Wall ball shots 12/9/6 kgs.
    - Medball back circles 12/9/6 kgs.
    - Medball Russian twists.
    2 min rest.
    4th station:
    - Toes to bar.
    - HSPU.
    - Bar skin the cat.
    2 min rest.
    5th station:
    - Box jumps 24"/20".
    - 1 hand Kb Clean & Press 24/16 kgs.
    - Hollow rocks.
    2 min rest.
    6th station:
    - Pistols.
    - Farmer walk 2×32/2×24 kgs.
    - GHD Back extensions.

  • Strength 19092016 Workout

    For quality.
    - 4x4 Hang Full Clean unbroken @ 60% RM.
    - 3x3 Hang Full Clean @ 75% RM.
    - 2x2 Hang Full Clean @ 85% RM.

  • Wod 19092016 Workout

    9-7-5 reps for time (cap:10 min) of:
    - Wall Climb.
    - Ring MU / Bar MU / C2bPU + Ring Dip.
    - Kb snatch x 2 24/16 kgs.

  • Endurance 20092016 Workout

    For time (cap: 45 min):
    - 500 m medball run 9/6 kgs.
    - 100 DU.
    - 50 Wall ball shots 12/9/6 kgs.
    - 5 Rope climb legless.
    - 500 m run.
    - 50 Toes to bar.
    - 50 Kb swing 32/24/16 kgs.
    - 50 steps walking lunges @ 25/20/15 kgs overhead bumper.
    - 500 m run.
    - 25 burpees.
    - 25 medball sit-ups 12/9/6 kgs.

  • Wod 1 21092016 Strength

    Full Snatch ladder 10 min.
    - 5 reps @ 75% RM.
    - 4 reps @ 80% RM.
    - 3 reps @ 85% RM.
    - 2 reps @ 90% RM.
    - 1 rep @ 95% RM.

  • Wod 2 21092016 Workout

    AMRAP 12 min of:
    - 0-2 min: Strict Pull-ups.
    - 2-4 min: OHSq @ 25/20/15 kgs bumper.
    - 4-6 min: HSPU.
    - 6-8 min: High Burpee (kness to chest jump).
    - 8-10 min: Sit-ups.
    - 10-12 min: Cal row.

  • Wod PARKER 22092016 Workout

    EMOM 14 min of:
    - Odd min: Complex (2 bars): 3 Deadlift + 3 high pull @ 110% Rm Clean + 3 Hang clusters @ 50% Rm Clean.
    - Even min: 7 Burpee box jump over.

  • Wod 23092016 Workout

    For time (cap: 30 min):
    - 20 Hollow Rocks
    - 20 V-ups.
    - 20 wall ball shots 12/9/6 kgs.
    - 40 sec. back extension hold (6/4 kgs).
    - 40 Toes to bar.
    - 40 Push-ups.
    - 60 Limpiaparabrisas.
    - 60 Plank hold. 1 arm and 1 leg up.
    - 60 Air squats.
    - 70 Mountain climbers.
    - 60 Plank hold, changing arm and leg up.
    - 60 Circles with Medicine ball (6/4 kgs).
    - 60 DU.
    - 40 Lateral crunches (20 + 20).
    - 40 sec L hold with medicine ball (6/4 kgs).
    - 40 Push press 20/10 kgs barbell.
    - 20 roll outs.
    - 20 Hollow rocks.
    - 20 Pull-ups.