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Martin Navestad 02-18-2014 09:53 AM

Re: Home-Made WODS

4 rounds:
Squat: 100-75-50-25 reps (bw) or what ever weight you think is challenging.
Pull-ups: 10-20-40-80 reps

Be careful with the squats! If your technique is getting bad, you better lower the weight!

Did it with 65lbs in the squats when I did it for the first time.

1RM Squats are normally: 375lbs

Sorry for the post structure..

Haris Argyris 02-21-2014 05:26 AM

Re: Home-Made WODS
I usually come up with my own workouts so I would appreciate some review on the following ones :

[B]wod 1[/B]
1-2-3-...-10 : ring dips
10-9-...-1 : pull ups
farmers walk after each set of pull ups ( 40m , holding 2 kb 24kg each )

[B]wod 2[/B]
5 rounds of:
400m run
10 pull ups
15 push ups
20 wall ball shots

[B]wod 3[/B]
10' ARAM:
100 SU
10 Kb swings
10 Toes to bar

Alex Burden 02-21-2014 10:57 AM

Re: Home-Made WODS
Short and sweet.

4 rounds for time

10 Thrusters @ 50kgs
10 Wallballs @ 10kgs
10 Toe to bar
10 Burpees with 6" jump
10 double unders

Alex Burden 02-24-2014 06:30 AM

Re: Home-Made WODS
Swimming wod: 25meter pool using shallow end to get in and out of.

4 rounds for time

50 meter Swim
21/15/9/5 air squats

50 meter Swim
21/15/9/5 push ups

50 meter Swim
21/15/9/5 pistols

50 meter Swim
21/15/9/5 OH squats with a towel

People might think your nuts but this is a killer work out and will really test you.

Tommy Sittinger 02-24-2014 12:46 PM

Re: Home-Made WODS
I did the first one today:

Double kettlebells for everything except the planks, 28kg each -

5 reps each, FS/Push Press/Swing/HPC/Renegade Row 5 x each arm, 30 sec. plank, then 4's and a plank, 3's and a plank, 2's and a plank, 1's and a plank, rest 1:30, repeat two times for a total of three rounds. I got 27:25.

I wanted a more difficult version of Cindy, so I came up with this:

AMRAP 20 -

5 strict chin-ups, 10 strict ring dips, 15 goblet squats with a 28kg kettlebell. My current record is 12 rds. + 13 reps.

I think this one was from CF Hardcore, or it may be something I found there and tweaked, but here it is:

For time -

95# barbell, 10,9,8,7,6,5,6,7,8,9,10 reps of each - Thrusters, SDHP, Pull-ups

My record on that one is 17:40

Wesley Cogdill 02-24-2014 07:12 PM

Re: Home-Made WODS
Did this tonight!

3 rounds
9 power clean
6 front squats
400m run

Ryan Gonzalez 02-26-2014 08:05 AM

Re: Home-Made WODS
Heres two I did recently that were pretty tough

The med ball challenge with 20 lb med ball

10 wall balls
10 box jumps with med ball
10 overhead lunges with med ball
100m run with med ball
5 burpee penalty everytime the ball touches the ground, the goal being to not drop the ball the entire 15mins.

Pyramid sets of
Squat cleans
Toes to bar

This one was much harder then I thought it would be.

Michelle Tauzer 03-06-2014 03:44 PM

Re: Home-Made WODS
10 RT
5 BoxJumps
5 Burpees
5 Thrusters

followed by a 4 mile run.

Warmed up doing KB work.


Martin Navestad 03-07-2014 12:34 PM

Re: Home-Made WODS
1 Attachment(s)
I have now added most of the WODS in this thread into one PDF file! (wfs)

Going to follow the thread and add more metcons/wods later :)

Steven Thunander 03-08-2014 10:45 PM

Re: Home-Made WODS
Death by squat clean and jerk
Using a 15 min clock, do 1 squat clean and jerk on the first minute, 2 reps on the second minute, and so on until failure. When you fail, you start again at one rep and repeat the latter. Continue doing this until time's up. Squat clean thrusters are allowed, and so is a power clean, front squat, jerk combo, or a power clean to thruster.

"Ouch v3"
100 burpees
Each minute, and before starting, do 2 snatches, rxed weight 135# Scale as needed.

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