WODconnect

Workout list by Jorge Ruiz Cebolla SYNERGY BOX BOADILLA WODS

  • Wod "Three Wise Men" 14112016 Workout

    JEREMY
    AMRAP 4 min of:
    - 5 Hang Squat Snatch RxC 65/45 - Rx 55/35 - Sc 40/25 kgs.
    - 10 Burpees over the bar.
    Rest 2 min and then...

    BEN
    AMRAP 4 min of:
    - 10 Power Clean RxC 75/50 - Rx 60/40 - Sc 40/25 kgs.
    - 20 Pull-ups.
    Rest 2 min and then...

    BEAU
    AMRAP 4 min of:
    - 15 Box jumps over 24"/20".
    - 30 Wall ball shots 9/6 kgs.

  • Wod 15112016 Workout

    In teams:
    AMRAP 4 min ON/1 min OFF.
    - Cal Row + Medball sit-ups 9/6 kgs.
    - Rope climb + DU.
    - Kb Swing 24/16 kgs + Pistols.
    - Pull-ups + Box jumps 24"/20".
    - Barbell Overhead Lounges 20/15 kgs + Biceps curl 20/15 kgs.

  • Endurance wod 17112016 Workout

    AMRAP 40 min of:
    - 1100 m run.
    - 23 C2b Pull-ups.
    - 23 Thrusters 30/20 kgs.
    - 23 Kb Swings 24/16 kgs.
    - 23 Pistols.
    - 23 Ring Dips.
    - 23 Wall balls 9/6 kgs.
    - 23 HSPU.
    - 23 Gob Squats 24/16 kgs.

  • CORE WORKOUT 18112016 Workout

    AMRAP 90 sec ON / 30 sec OFF:
    - Hollow Rocks.
    - Wall ball shots 9/6 kgs.
    - Medball sit-ups 9/6 kgs.
    - Rope Climb X 2.
    - Flutter kicks (both legs).
    - Diamond push-ups.
    - Back extension hold (seconds).
    - D.U.
    - Medball Russian Twists 9/6 kgs.
    - Box jumps over 24"/20".
    - Plank hold (seconds).
    - Burpees.
    - Toes to bar.
    - Medball circles 9/6 kgs.
    - Wall climb X 2.

  • Wod 21112016 Workout

    Nasty Girls.
    3 rounds for time (cap time: 15 min):
    * 50 air squats.
    * 7 Ring muscle-ups.
    * 10 hang power cleans 60/40 kg - 45/25 kg - 35/20 kg.

  • Wod 22112016 Workout

    AMRAP 25 min of:
    1, 2, 3, 4, 5, 6, 7, 8.... reps of:
    - Wall Climb.
    - Toes to bar.
    - Wall ball shots 9/6 kgs.
    - x10 DU.
    - HSPU.
    - Pistol (each leg).

  • Wod AIR FORCE 23112016 Workout

    For time (cap time: 20 min):
    - 20 Thrusters.
    - 20 Sumo deadlift high pulls.
    - 20 Push jerks.
    - 20 Overhead squats.
    - 20 Front squats.

    RxC: 52,5/35 kgs. Rx: 45/25 kgs. Sc: 30/15 kgs.
    Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees.

  • Wod 24112016 Workout

    Emom 14 min of:
    - Odd min: 5 Snatches (RxC & Rx: Full, Sc: Power or full) @ 75% Rm.
    - Even min: 10 bar facing burpees.

  • CORE WORKOUT 25112016 Workout

    Partner Wod
    AMRAP 36'.
    (One works the other hold. Reps are valid when the other is hold)