WODconnect

Workout list by Jorge Ruiz Cebolla SYNERGY BOX BOADILLA WODS

  • Wod 24102016 Workout

    Accumulate for time (cap time: 18 min):
    - RxC 5000/4000 kgs: 3200/2600 kgs Deadlift + 1800/1400 kgs Front Squat.
    - Rx 4200/3000 kgs: 2700/2000 kgs deadlift + 1500/1000 kgs Front Squat.
    - Sc 3000/2200 kgs: 2000/1400 kgs deadlift + 1000/800 kgs Front Squat.

    **** Do 2 burpees over the bar in the 2nd minute, 4 in the 4th min, 6 in the 6th min...

  • Wod 25102016 Workout

    AMRAP 15 min of:
    2,4,6,8,10,12... reps of:
    - Kb Swing 32/24 - 24/16 - 16/12 kgs.
    - Burpees over the medball.
    - Wall ball shots 9/6 kgs.
    - Chest to bar pull-ups.
    - Pistols.

  • Endurance Wod 26102016 Workout

    For time (45 min cap time):
    3 rounds of:
    - 500 m run.
    - 10 Clean and Jerk @ 70/40 kgs.
    - 2 legless rope climb.
    2 rounds of:
    - 100 DU.
    - 10 Ring MU.
    - 10 Strict HSPU.
    1 round of:
    - 250 m row.
    - 15 burpees over the box 24"/20".
    - 7 Snatches @ 70/40 kgs.

  • Wod 27102016 Workout

    AMRAP 20 min of:
    - 40 Kb Swing @24/16 kgs.
    - 40 Sit-ups.
    - 30 Kb Clean & Press alternating arms @ 24/16 kgs.
    - 30 Air Squats.
    - 20 Kb Snatch alternating arms @ 24/16 kgs.
    - 20 Push-ups.
    - 10 1 hand overhead squat (5+5) @ 24/16 kgs.

  • Hallowod 31102016 Workout

    For time (cap time: 15 min):
    - 5 Wall climb.
    - 21 Kb Swing 32/24 kgs.
    - 21 Gob Squats.
    - 21 Toes to bar.
    - 5 Wall climb.
    - 15 Hand to hand (each hand).
    - 15 Gob Lunges (each leg).
    - 15 Chest to bar pull-up.
    - 5 Wall climb.
    - 9 Clean & Press.
    - 9 Gob lateral lunges (each side).
    - 9 Bar MU.

  • Wod 02112016 Workout

    Amrap 10 min of:
    - 5 HSPU.
    - 10 Pistols each leg.
    - 15 Pull-ups.
    Amrap 10 min of:
    - 15 Thrusters RxC 50/35 - Rx 40/25 - Sc 30/20 kgs.
    - 10 Box jumps 24"/20".
    - 5 Burpee wall ball 9/6 kgs.

  • Wod 03112016 Workout

    4 Rounds for Time (cap time: 30 min):

    • 12 Burpees.
    • 16 Fr. Rack Walking Lunges 50/35 - 40/25 - 30/15 kgs.
    • 20 Diamond push-ups.
    • 24 Sec Handstand Hold.
    • 28 Kb Swing 32/24 kgs - 24/16 kgs - 16/12 kgs.
    • 32 DU RxC Unbroken.

  • Endurance WOD 08112016 Workout

    Por parejas:
    For time (45 min cap time):
    - 200 DU.
    - 100 Hollow Rocks.
    - 200 Jumping Jacks.
    - 100 Air Squats.
    - 200 DU.
    - 100 Push-Ups.
    - 200 Jumping Jacks.
    - 100 Box Jumps 24"/20".
    - 200 DU.
    - 100 Pull-ups.
    - 200 Jumping Jacks.
    - 100 Wall ball shots 9/6 kgs.

  • Wod 1 10112016 Workout

    AMRAP 10 min of:
    Body blaster:
    - Burpee + 2 toes to bar + 3 strict pull-ups + 4 Chest to bar pull-ups.

  • Wod 2 10112016 Workout

    Double Tabata of:
    - HSPU.
    - Box jumps over 24"/20".
    - Full Clean @ 60/40 - 45/30 - 35/20 kgs.
    - Kb Swing 32/24 - 24/16 - 16/12 kgs.