WODconnect

Workout list by Jorge Ruiz Cebolla SYNERGY BOX BOADILLA WODS

  • Wod 06102016 Workout

    Amrap 20 min of:
    - 7 Ring MU / 12 c2bPU + Ring dip.
    - 14 Kb Swing 32/24/16 kgs.
    - 21 burpees.
    - 14 Kb Cleans.
    - 7 Wall climb.

  • Wod 07102016 Workout

    For time (cap: 40 min).
    21-15-9 reps of:
    - Deadlift 70/45 - 50/30 kgs.
    - Toes to bar.
    9-15-21 reps of:
    - HSPU.
    - Burpees.
    21-15-9 reps of:
    - DU x 2.
    - Hollow Rocks.
    9-15-21 reps of:
    - Sit-ups.
    - Cal row.

  • Wod 10102016 Workout

    "Fucking long ZEUS"
    3 rounds for time (cap: 60 min):
    30 Wall ball shots 12/9/6 kg.
    600 m run.
    30 Sumo deadlift high pull 40/25 kg.
    30 Box jumps 30"/24"/20".
    30 Push press 50/35/25 kg.
    30 Cal row.
    30 Hand release push-ups.
    10 Bodyweight Back Squat.

  • Wod 11102016 Workout

    For time (cap: 15 min)
    - 50 Air squats.
    - 5 Clean & Jerk @70% RM.
    - 40 Air squats.
    - 4 C&J @ 80%.
    - 30 Air squats.
    - 3 C&J @ 85%.
    - 20 Air Squats.
    - 2 C&J @90%.
    -10 Air squats.
    - 1 C&J Max weight.

  • Wod 17102016 Workout

    Ford time (Cap time: 15 min):
    10 down to 1 reps of:
    - Strict Pull-ups.
    - 15 Wall ball shots 9/6 kgs.

  • Skill 17102016 Workout

    Emom 10 min of:
    - 5 Push press @ RxC 60/40 - Rx 50/30 - Sc 40/25 kgs.
    - 10 Gob squat 32/24 - 24/16 - 16/12 kgs.

  • Wod 18102016 Workout

    AFAP (cap time: 45 min):
    - 600 m run.
    - 50 Toes to bar.
    - 50 OHLunges @ bumper 25/20 - 20/15 - 15-10 Kgs.
    - 50 Chest to bar Pull Ups.
    - 50 Box jumps Squats.
    - 50 Push Press 30/20 Kgs.
    - 600 m run.
    - 50 Deadlift 80/55 - 70/45 - 50/30 kgs.
    - 40 Medball sit-ups.
    - 30 burpees over the bar.
    - 20 HSPU.
    - 10 m tirón trineo 110/70 - 90/60 - 70/40 kgs.

  • Skill 19102016 Strength

    Overhead Squat.
    9-7-5-3 reps increasing weight (50-60-70-80% RM OHS).

  • Wod 19102016 Workout

    For time (cap time: 18 min):
    - 21 Thrusters RxC 60/40 - Rx 45/30 - Sc 30/20 kgs.
    - 21 Pull-ups.
    - 15 Snatches.
    - 15 C2b Pull-Ups.
    - 9 Back squats.
    - 9 Ring MU.

  • Wod 20102016 Workout

    In teams.
    AMRAP 15 min of:
    - Cal row.
    - Wall climb.
    - Wall ball shots 9/6 kgs.
    - Farmer walk 2x32/2x24 kgs.
    - Burpee over the box.

    Cada miembro del equipo realiza un ejercicio. Al final del tiempo, se suman todas las repes que se han hecho en cada ejercicio. Los miembros pueden alterar los ejercicios como quieran. No hay mínimos ni máximos.