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-   -   Home-Made WODS (https://board.crossfit.com/showthread.php?t=70519)

Andy Weaver 09-02-2013 07:15 AM

Re: Home-Made WODS
 
Mine is not really a make you puke WOD, but I think it will be challenging to most.

1000 pounds of weighted pull-ups as fast as you can. Any weight will work, I did 20 with a 50 pound kettlebell in 3:58. If you choose to light a weight you have to do a lot more pull-ups.

[url]http://youtu.be/iuvRXcmZnP8[/url]

I don't have a dip bar at home but a good couplet wold be to use the same weight after the pull-ups and do 1000 pounds of weighted dips.

My next pull based WOD will be pull up as much weight as possible in 20 minutes. That one will hurt.

Andy

Eric R Cohen 09-02-2013 07:24 AM

Re: Home-Made WODS
 
Three rounds for time. Run 1/2 mile, 30 box jumps onto my new driveway retaining wall (~20") 30 push press with leftover 6"x6"x8' (~50lbs). 31:33 as RX ;)

Lance Einerson 09-02-2013 07:01 PM

Re: Home-Made WODS
 
This was a fun one today
Ten rounds of
10 bull dozer tire flips
10 sledge hammer strikes
Then
100 24" sawhorse jumps

Glenn Plomchok 09-05-2013 04:33 AM

Re: Home-Made WODS
 
Did my own variation of the Hot Shots WOD. Changed due to my current low back issues.

6 rounds for time -

19 Bench Press at 135lbs
10 strict pull ups
10 ring dips
2 min plank holds (come off of plank as little as possible)

Just south of 35 min.

Michael A. Jones 09-06-2013 06:29 AM

Re: Home-Made WODS
 
Programmed this one a few years ago. I call it Run and Gun:

4 rds
Run 400m
5 Pistols, left leg
Run 400m
5 Pistols, right leg


Michael

Dylan Forbes 09-09-2013 06:40 PM

Re: Home-Made WODS
 
100 rounds
1 pushup
1 pullup strict
1 knees to elbows

Jackson Harmer 09-10-2013 05:36 PM

Re: Home-Made WODS
 
Ascending ladder 1 to 10:
315 lb deads
135 lb push press

John L. Mclaughlin 09-20-2013 03:21 PM

Re: Home-Made WODS
 
5 rounds for time
15 2 pood KB swing
200m sprint( not run, sprint)
10hspu( any form)
200m sprint
30 pushups
25 double unders

Time: 24:32( that's kinda slow)
Had to take a nap after this one. Probably cause it was 90 degrees outside.

John L. Mclaughlin 09-20-2013 03:23 PM

Re: Home-Made WODS
 
[QUOTE=Dylan Forbes;1193305]100 rounds
1 pushup
1 pullup strict
1 knees to elbows[/QUOTE]

This wod is relatively easy compared to Barbara and Angie. Also, if you use any momentum, say, doing a pushup, then hopping up into the pullup, then kipping the knees to elbows, it starts to look like a burpee into a jumping pullup into a whatever-the-heck-that-was.
Still, I'm all for high volume workouts. Maybe I'll try this.:thanx::thanx::thanx:

Jeff Enge 09-20-2013 04:33 PM

Re: Home-Made WODS
 
[QUOTE=John L. Mclaughlin;1195892]This wod is relatively easy compared to Barbara and Angie. Also, if you use any momentum, say, doing a pushup, then hopping up into the pullup, then kipping the knees to elbows, it starts to look like a burpee into a jumping pullup into a whatever-the-heck-that-was.
Still, I'm all for high volume workouts. Maybe I'll try this.:thanx::thanx::thanx:[/QUOTE]

Or, you could do them all as strict as possible and be really awesome.


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