Re: Home-Made WODS
 

I did this one today:

Hell On Wheels
For Time
100 Burpees
100 Evil aka ab wheel rollouts

14:24

Re: Home-Made WODS
 

5-4-3-2-1 AMRAP

5 min - Row for Calories
4 min - T2B/K2C
3 min - Deadlift 100% of body weight
2 min - Burpees
1 min - KB swings 24kg


Just to note this is a 15min WOD

No resting inbetween

Total = X

Re: Home-Made WODS
 

AMRAP 5 rounds

[B]1min Row for calories
1min KB swings 24kg[/B]
1min rest
[B]1min Row for calories
1min KB swings 24kg[/B]
1min rest
[B]1min Row for calories
1min KB swings 24kg[/B]
1min rest
[B]1min Row for calories
1min KB swings 24kg[/B]
1min rest
[B]1min Row for calories
1min KB swings 24kg[/B]

Total reps =

Re: Home-Made WODS
 

As heavy as you can until failure

[B]10min time cap[/B]

[B]Round consists of:[/B]
1 rep Squat
1 rep Front Squat
1 rep OHS

You must use the same weight on the bar for all 3 lifts during the round.

Score = total weight

Re: Home-Made WODS
 

3 wods @ 21-15-9 time cap 20min

The idea it to increase the difficulty/intensity on each WOD. Choose your own weights

Wod 1 = Easy
Wod 2 = Medium
Wod 3 = Hard

An example we did today

[B]Wod 1 = Easy[/B]
21 - WB
15 - KB Swings
9 - T2B

[B]Wod 2 = Medium[/B]
21 - Deadlift
15 - Burpees
9 - Box jumps

[B]Wod 3 = Hard[/B]
21 - OHS
15 - Clean & Jerk
9 - Front squat

Re: Home-Made WODS
 

For Time
50 Cal Row 50 GHD
40 Cal Row 60 GHD
30 Cal Row 70 GHD
20 Cal Row 80 GHD
10 Cal Row 100 GHD

Re: Home-Made WODS
 

No more home-made WODS from me here anymore... :(

Keeping this in a workout log instead :)

Re: Home-Made WODS
 

[QUOTE=Maurice Mayfield Jr;1249538]For Time
50 Cal Row 50 GHD
40 Cal Row 60 GHD
30 Cal Row 70 GHD
20 Cal Row 80 GHD
10 Cal Row 100 GHD[/QUOTE]

Maurice, you spelled rhabdo wrong.

Re: Home-Made WODS
 

LMAO!!!!!!! It HURT:censored:

Re: Home-Made WODS
 

50 Squats, 2x25kg Dumbbells on Shoulder
50 Kettlebell Swings, 24kg
50 Burpees



AMRAP20:
5 Deadlifts (Bodyweight)
10 Burpees
15 Air Squats

:welcome: