Re: Home-Made WODS
 

[QUOTE=Alex Cunningham;1167998]I thought of an idea for a chipper. Let me know what you think.

50 double unders (or burpees, or wall balls)

40 pull ups
40 double unders

30 box jumps
30 pull ups
30 double unders

20 deadlifts
20 box jumps
20 pull ups
20 double unders

10 power cleans
10 deadlifts
10 box jumps
10 pull ups
10 double unders

5 rope climbs (or muscle ups)
5 power cleans
5 deadlifts
5 box jumps
5 pull ups
5 double unders[/QUOTE]

i like this a lot actually, except thats a ton of pullups for me so i would have to scale.

Re: Home-Made WODS
 

Shoulder killer:
30 Thrusters @ 50 kg (110 lbs)
50 Push-Ups
30 Hang Power Cleans @ 50 kg
50 Push-Ups
30 Deadlifts @ 50 kg
50 Push-Ups

Back killer:
21-18-15-12-9-6-3 reps for time of:
Kettlebell-Swings @ 1 1/2 pood
Back extensions

Re: Home-Made WODS
 

just starting out in cf wods.


21-15-9
thrusters
bent over rows
knees to chest



cleans
push jerks
box jumps 20"
sledge hammer swings


doesnt sound hard on paper but it darn near killed my daughter and me.

Re: Home-Made WODS
 

AMRAP 12
5 Back Squats 230 lbs
5 bench press 180 lbs
5 deadlift 275 lbs

Re: Home-Made WODS
 

Did one today that i liked...

10 rds
5 front squats with 120 lb sandbag (bear hug)
5 deads 225 lbs

Re: Home-Made WODS
 

Yesterday,
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
With Dipping @ 260 bw and Cleans @ 70kg

Re: Home-Made WODS
 

the 'johnny' ....for time...

400 speed jumpropes
50 situps
5 sets

24:06 1st time i tried it (as a warm-up to my workout)

Re: Home-Made WODS
 

[QUOTE=John Petacchi;1174811]the 'johnny' ....for time...

400 speed jumpropes
50 situps
5 sets

24:06 1st time i tried it (as a warm-up to my workout)[/QUOTE]

I sense elitness.

Re: Home-Made WODS
 

[QUOTE=Bill M. Hesse;1174913]I sense elitness.[/QUOTE]

are all you people going to do that elite WOD?

- Mark

Re: Home-Made WODS
 

[QUOTE=Mark E. Wallace;1174914]are all you people going to do that elite WOD?

- Mark[/QUOTE]

Heck no! I am deconditioned!