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Old 02-03-2015, 08:34 PM   #221
Michael A. Jones
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Re: Home-Made WODS

I did this one today:

Hell On Wheels
For Time
100 Burpees
100 Evil aka ab wheel rollouts

14:24
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Old 02-06-2015, 12:48 AM   #222
Alex Burden
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Re: Home-Made WODS

5-4-3-2-1 AMRAP

5 min - Row for Calories
4 min - T2B/K2C
3 min - Deadlift 100% of body weight
2 min - Burpees
1 min - KB swings 24kg


Just to note this is a 15min WOD

No resting inbetween

Total = X
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Last edited by Alex Burden : 02-06-2015 at 02:18 AM.
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Old 02-10-2015, 02:03 AM   #223
Alex Burden
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Re: Home-Made WODS

AMRAP 5 rounds

1min Row for calories
1min KB swings 24kg

1min rest
1min Row for calories
1min KB swings 24kg

1min rest
1min Row for calories
1min KB swings 24kg

1min rest
1min Row for calories
1min KB swings 24kg

1min rest
1min Row for calories
1min KB swings 24kg


Total reps =
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Old 02-12-2015, 12:45 AM   #224
Alex Burden
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Re: Home-Made WODS

As heavy as you can until failure

10min time cap

Round consists of:
1 rep Squat
1 rep Front Squat
1 rep OHS

You must use the same weight on the bar for all 3 lifts during the round.

Score = total weight
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Old 02-13-2015, 02:14 AM   #225
Alex Burden
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Re: Home-Made WODS

3 wods @ 21-15-9 time cap 20min

The idea it to increase the difficulty/intensity on each WOD. Choose your own weights

Wod 1 = Easy
Wod 2 = Medium
Wod 3 = Hard

An example we did today

Wod 1 = Easy
21 - WB
15 - KB Swings
9 - T2B

Wod 2 = Medium
21 - Deadlift
15 - Burpees
9 - Box jumps

Wod 3 = Hard
21 - OHS
15 - Clean & Jerk
9 - Front squat
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Old 02-26-2015, 12:50 PM   #226
Maurice Mayfield Jr
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Re: Home-Made WODS

For Time
50 Cal Row 50 GHD
40 Cal Row 60 GHD
30 Cal Row 70 GHD
20 Cal Row 80 GHD
10 Cal Row 100 GHD
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Old 02-26-2015, 12:57 PM   #227
Alex Burden
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Re: Home-Made WODS

No more home-made WODS from me here anymore...

Keeping this in a workout log instead
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Old 02-26-2015, 02:49 PM   #228
Mike Doehla
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Re: Home-Made WODS

Quote:
Originally Posted by Maurice Mayfield Jr View Post
For Time
50 Cal Row 50 GHD
40 Cal Row 60 GHD
30 Cal Row 70 GHD
20 Cal Row 80 GHD
10 Cal Row 100 GHD
Maurice, you spelled rhabdo wrong.

Last edited by Mike Doehla : 02-26-2015 at 03:01 PM.
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Old 02-27-2015, 08:49 AM   #229
Maurice Mayfield Jr
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Re: Home-Made WODS

LMAO!!!!!!! It HURT
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Old 03-09-2015, 07:15 AM   #230
Marcel Zwinger
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Re: Home-Made WODS

50 Squats, 2x25kg Dumbbells on Shoulder
50 Kettlebell Swings, 24kg
50 Burpees



AMRAP20:
5 Deadlifts (Bodyweight)
10 Burpees
15 Air Squats

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