Re: Home-Made WODS
 

5 sets for time:

10 tire flips, 400lb tire
30 double unders
10 hspu

Love it

Re: Home-Made WODS
 

100 du's
1 mile run
100 burpees
1 mile run
100 du's

Re: Home-Made WODS
 

[QUOTE=Marshall Flagg;1174942]I hate you for even typing this. I might have to do it however since I hate rowing. Rowing hurts n stuff[/QUOTE]

I love rowing and hate running. I like rowing workouts.

Today I made up another tough day:

2 Rounds:
1,2,3,4,4,3,2,1 (Total 40 reps)
Bench Press at 235

Metcon:

[B]2000m Row:[/B]
20 HSPU
20 C2B Pullups
20 Back Extensions
[B]1500m Row[/B]
15 HSPU
15 C2B Pullups
15 Back Extensions
[B]1000m Row[/B]
10 HSPU
10 C2B Pullups
10 Back Extensions
[B]500m Row[/B]
5 HSPU
5 C2B Pullups
5 Back Extension

Re: Home-Made WODS
 

Yesterday's

For time: 21/15/9 burpees and 55lb dumbell snatches
Then: 15-9-5 Kipping pullups and 85lb thrusters
Then: bike 1 mile


Tonight :

AMRAP 20
10 deadlifts 275 lbs
25 hand release pushups
25 situps

Re: Home-Made WODS
 

Free time at a football field. Starting at 5 yd line, sprint across field. Do 5 pushups. Sprint back on 10 yd line. 5 pushups. Continue down the field to the opposite endzone line. 20 sprints, 100 pushups. 5-8 minutes depending on the person. Fun little workout. May have to put my youth football team through this one.

Re: Home-Made WODS
 

"Franimal"
Amrap 5 minutes
5 thrusters 135# bb
5 pullups 45#DB
Rest 1 minute, athletes change weights during rest
Amrap 5 minutes
5 thrusters 115# bb
5 C to B pullups
Rest 1 minute, athletes change weights during rest
Amrap 5 minutes
5 thrusters 95# bb
5 pullups

In competition: Scores for this event is based on a 1/5 system. 1/5 of the points are awarded for each round, and 2/5 are awarded based on the final score. Standards are CF Games standards.

My scores
1. 43 2. 47 3. 53 Total- 143. Totally gassed after this one, and had a touch of "Fran Lung".

Re: Home-Made WODS
 

6 rds for time:

5 squats at 225
5 deads at 315

9:55.

This is a total of just over 16k lbs. I use 40% of weight as squats, 60% deads (or as close to that as i can get with round numbers). When i complete a round 1k number under 10 minutes I bump up to the next one...17k next.

Re: Home-Made WODS
 

15 Min AMRAP

Buy In: 50 DU

7 Hang Cleans (155)
20 Pull Ups
9 Box Jumps

Cash Out: 50 Sit Ups

Re: Home-Made WODS
 

For time:

5 rounds
1K run
30 kettlebell swings 70#

Re: Home-Made WODS
 

"Dumb Fran"
21 - 15 - 9
45 lb dumbell thrusters
bent-over reverse flies
4:30