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Old 10-20-2014, 05:49 AM   #201
Alex Burden
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Re: Home-Made WODS

C2 Rower

100 cal for time
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Old 10-23-2014, 05:24 AM   #202
Alex Burden
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Re: Home-Made WODS

3 WOD complex for time:

6 rounds
10 reps push press or jerk 95lbs
25 DU's or 50 SU's

4 rounds
200 meter run
25 air squats

1 round
21 T2B or K2E or situps
15 box jumps 24"/20"
9 Muscle ups or ring dips strict or ring pulls

Total time for completing all WODs (time cap 35min)
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Old 10-30-2014, 09:52 AM   #203
Michael A. Jones
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Re: Home-Made WODS

I did this one today:

"Double Dippin"

12 minute AMRAP
12 DUs
12 ring dips

14+10; DUs are still a work in progress
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Old 10-30-2014, 03:28 PM   #204
Nic Nakis
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Re: Home-Made WODS

4 min. AMRAP:
3 triple-unders
5 ball slams (30lbs.+)
7 thrusters (1/2 BW)
9 cal. airdyne

Rest 2 minutes and repeat as many times as you like.
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Old 10-31-2014, 09:55 AM   #205
Cody Harding
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Re: Home-Made WODS

EMOM 10 minutes
5 x squat clean thruster @ 50% 10rm
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Old 11-01-2014, 07:44 AM   #206
Alex Burden
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Re: Home-Made WODS

2-4-6-8-10-12-14 and so on

T2B
Ring dips (strict)

On the minute every minute.

How far can you get?
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Old 11-04-2014, 12:40 AM   #207
Alex Burden
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Re: Home-Made WODS

20min AMRAP

5 WB (10/6kg)
5 T2B
5 Cleans (40% of body weight)
5 Air squats
5 Dead lifts (40% of body weight)
5 KB swings (24/16kg)
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Old 11-11-2014, 04:38 AM   #208
Alex Burden
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Re: Home-Made WODS

These should keep you warm

EMOM for 20 minutes
5 Dead Lifts @ 70% of 1rm

or

EMOM for 20 minutes
5 Front squats @ 60%% 1rm

or

EMOM for 20 minutes
5 Back squats @ 60%% 1rm
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Old 11-13-2014, 12:46 AM   #209
Alex Burden
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Re: Home-Made WODS

For time

C2 100 calories
run 400 meter
300 Du's or 600 Su's
Grace

This will get your pulse up
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Old 11-14-2014, 12:53 AM   #210
Alex Burden
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Re: Home-Made WODS

AMRAP 20min total

5 min C2 calories
5 min push ups
5 min T2B
5 min WB 20/16lbs
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