Re: Home-Made WODS
 

[QUOTE=Abeli Shengelia;1202137]what do u think about x20 clapping push ups,x20 box jump and x200 on jumping rope for 5 rounds to increase explosive power and just as killer wod?[/QUOTE]

No. You would increase explosive power by doi g things that alllow you to maintain explosiveness throughout. Max height box jumps and other short burst plyometrics, sprinting, Olympic weightlifting, etc. Stringing a bunch of these into a MetCon just makes you tired and turns into another conditioning piece.

Re: Home-Made WODS
 

[QUOTE=Jeff Enge;1202141]No. You would increase explosive power by doi g things that alllow you to maintain explosiveness throughout. Max height box jumps and other short burst plyometrics, sprinting, Olympic weightlifting, etc. Stringing a bunch of these into a MetCon just makes you tired and turns into another conditioning piece.[/QUOTE]

i got it,thanks

Re: Home-Made WODS
 

I did this yesterday and really enjoyed it (although shoulders are sore today)...

"one for all"

20mins AMRAP
at 66% bodyweight
deadlift, hang-clean, front-squat, overhead-press and overhead-squat
complete 3 reps of each exercise (back to back without dropping the bar) = 1 round
:evilsmile *if you drop the bar mid-round penalise your final score by 2 for each drop*

i weigh 69kg, so I used 47.5kg bar
and managed 11 rounds and upto 2 front squats of round 12- with one drop in round 7/8 due to an over-balance on the overhead-squat...
so scored 171! :highfive:
surprised myself as only been doing crossfit approx. 6 weeks
I tried to pace it at 60secs round and 30sec rest

let me know your scores and better still... what you think/opinions

Re: Home-Made WODS
 

Buy-in 50 medball situps 20/14lbs

21-15-9-6-3
Wallballs 20/14
Deadlifts 225/155
Burpees
180m farmer's walk 80/53lb x2

Cash out: 100 double unders

Re: Home-Made WODS
 

[QUOTE=Greg Warren;1202509]Buy-in 50 medball situps 20/14lbs

21-15-9-6-3
Wallballs 20/14
Deadlifts 225/155
Burpees
180m farmer's walk 80/53lb x2

Cash out: 100 double unders[/QUOTE]
I like it.

Today I'm doing this

5 rounds for time
3 squat cleans 135lbs
8 TTB
6 Burpees


New to squat cleans so keeping it light. Most RX guys could prob get away with 155-185

Re: Home-Made WODS
 

[QUOTE=Mike Doehla;1202527]I like it.

Today I'm doing this

5 rounds for time
3 squat cleans 135lbs
8 TTB
6 Burpees


New to squat cleans so keeping it light. Most RX guys could prob get away with 155-185[/QUOTE]

[QUOTE=Greg Warren;1202509]Buy-in 50 medball situps 20/14lbs

21-15-9-6-3
Wallballs 20/14
Deadlifts 225/155
Burpees
180m farmer's walk 80/53lb x2

Cash out: 100 double unders[/QUOTE]

It's that round of 9 where it really hit me. I finished up the 21-15-9-6-3 portion at just over 30 minutes. My double unders are bad to start with; let alone once my legs were cashed.

Also I misspoke with the farmer's walks, they were 180ft, not 180m, and took place at the end of each round.

Re: Home-Made WODS
 

Always liked doing pyramids

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

Pull ups (strict) x 1
Sit Ups x 3
Push Ups x 2
Dips x 1
(* multiply number by round for total; example: Round 5 situps x 3 = 15 situps)

Haven't done it in a while but I was always just under 30 minutes.

Another one I loved and hated was...

100 pull ups (strict) Do as many as you can, once you leave the bar run 400m (fast) Then continue this process until you are done all pull ups.

My best took me 2.5 miles to complete. 10 pull ups at a time, ran between (1:20-1:35) per 400m

Re: Home-Made WODS
 

God my wrists hurt with thrusters.

21-15-9-15-21
75lb Thrusters
TTB

Re: Home-Made WODS
 

800m run

10 to 1, 1 to 10

53lb KB one arm snatch
burpee bar muscle up

1000m row


27:02.

suprised i could do 55 muscle ups.

Re: Home-Made WODS
 

21-15-9
Front squat 135 (can go heavier than this)
KB swing 1.5 pood
Row 750-500-250m

"Ouch II"
Amrap 18
Burpees
Before you start, and every minute, do 2 clean and jerks 135#.