Re: Home-Made WODS
 

C2 Rower

100 cal for time

Re: Home-Made WODS
 

[B]3 WOD complex for time:[/B]

[B]6 rounds[/B]
10 reps push press or jerk 95lbs
25 DU's or 50 SU's

[B]4 rounds [/B]
200 meter run
25 air squats

[B]1 round[/B]
21 T2B or K2E or situps
15 box jumps 24"/20"
9 Muscle ups or ring dips strict or ring pulls

Total time for completing all WODs (time cap 35min)

Re: Home-Made WODS
 

I did this one today:

"Double Dippin"

12 minute AMRAP
12 DUs
12 ring dips

14+10; DUs are still a work in progress:cool:

Re: Home-Made WODS
 

4 min. AMRAP:
3 triple-unders
5 ball slams (30lbs.+)
7 thrusters (1/2 BW)
9 cal. airdyne

Rest 2 minutes and repeat as many times as you like.

Re: Home-Made WODS
 

EMOM 10 minutes
5 x squat clean thruster @ 50% 10rm

Re: Home-Made WODS
 

2-4-6-8-10-12-14 and so on

T2B
Ring dips (strict)

On the minute every minute.

How far can you get?

Re: Home-Made WODS
 

20min AMRAP

5 WB (10/6kg)
5 T2B
5 Cleans (40% of body weight)
5 Air squats
5 Dead lifts (40% of body weight)
5 KB swings (24/16kg)

Re: Home-Made WODS
 

These should keep you warm :D

EMOM for 20 minutes
5 Dead Lifts @ 70% of 1rm

or

EMOM for 20 minutes
5 Front squats @ 60%% 1rm

or

EMOM for 20 minutes
5 Back squats @ 60%% 1rm

Re: Home-Made WODS
 

[B]For time[/B]

C2 100 calories
run 400 meter
300 Du's or 600 Su's
Grace

This will get your pulse up

Re: Home-Made WODS
 

AMRAP 20min total

5 min C2 calories
5 min push ups
5 min T2B
5 min WB 20/16lbs