Home-Made WODS

[Marcel Zwinger]

how about:

2 rounds of:

6 Thrusters, 185 lbs
6 Strict Pull Ups, 2 Pood Kettlebell
9 Thrusters, 165 lbs
9 Strict Pull Ups, 1.5 Pood Kettlebell
12 Thrusters, 145 lbs
12 Strict Pull Ups, 1 Pood Kettlebell
15 Thrusters, 125 lbs
15 Pull Ups

2nd round: kipping pull ups allowed

[Michael A. Jones]

In the summer of 2005, a four-man Navy SEAL team consisting of Michael Murphy, Danny Dietz, Matthew Axelson and Marcus Luttrell departed for a reconnaissance mission high in the Hindu Kush Mountains near the Afghanistan-Pakistan border. The team’s target was Ahmad Shah, a local terrorist leader with close ties to Bin Laden who led a group of insurgents referred to as the “Mountain Tigers”. Luttrell’s team came under attack and five days after insertion, Luttrell was the only SEAL to make it out alive.
While Luttrell’s team were engaged in a firefight with the Taliban a call for help was given by Michael Murphy so a quick reaction force (QRF) could come out and provide them with reinforcements. One of the MH-47 helicopters that carried part of the QRF was struck by an RPG-7 rocket propelled grenade, causing the helicopter to immediately plummet to the ground, killing all 8 160th Army Special Operations Aviators and all 8 Navy SEALs who were passengers.

Homemade Hero WOD
Red Wings Tribute
6 RFT
28 KBS 50#
28 KB C&P (14 per side)
28 Ball Slams 10#
28 Bench Jump Overs https://www.youtube.com/watch?v=iofx0Q97Ozw (WSF)
28 KTE

Finished in 45:55 Rx'd. It was more brutal than I imagined but an epic workout.

[Jay Smith]

Tried this one today harder than i had anticpated!

for time
21-15-9 air sqauts and burpees
800m run
21-15-9 air sqauts anx burpees

killed my legs

[Steven Thunander]

21-15-9
burpees
Slam ball 50lbs
before each round, run 400m

4 RFT
5 power cleans (75% 1rm)
10 walking lunge steps, 50 lb
15 bar face burpees

Team wod
AMRAP 20
partner 1 does
10 thrusters 135
50 Double unders
Partner 2 rows cals until partner 1 is done, then rotates.

[Maurice Mayfield Jr]

we did this the other day it was 5 of us.
5 rounds for time
2 RC
4 cleans 165
6 box jumps
while one person is working the rest are on the rower it took about 30min each rower ended up around 5200-5500m .

[James Pond]

Did this the other day...

Run 1 mile

Two sets of:

10 man makers 35# DB's
20 DB deadlift's 45# DB's
30 Single arm snatch (15 each side) 35# DB
40 Single OH lunge (20 each side) 40# DB
50 DB swings 35# (or a kettlebell if you have one, I don't :/)

THEN, run 1 mile, about halfway through stop and do 100 walking lunges.
Run the rest of the mile. At the very end finish with

100 smurf jacks

Unfortunately I didn't time myself! If I were to guess it would be around 45 minutes. But, it was BRUTAL nonetheless. Lol let me know what you guys think!

[Michael A. Jones]

The Christmas Tree
Ascending/Descending Ladder for Time
25 Squats, then
10 KBS
10 KB High Pulls
10 Goblet Squats
10 Two handed C&P
10 KB Twists
Each round(5) the number of reps goes up by 10 and you lose one exercise beginning with the last exercise (twists).
Perform 25 Star Jumps, Rest, then begin descent.

Did this last night and used a 30# bell. Finished in 26:30.

[James Pond]

Made this today...

Warmup:
Run 400m

Then...
50x Squats w/ 50# DB's
50x Lunges w/ 50# DB's
...I broke it down and did 5 sets of 10.

Now, for time:
Run 400m
21- Wallballs 15# (heaviest ball at gym), Jumping Lunges, and Deadlift 40# DB's
Run 400m
15- Wallballs 15# (heaviest ball at gym), Jumping Lunges, and Deadlift 40# DB's
Run 400m
9- Wallballs 15# (heaviest ball at gym), Jumping Lunges, and Deadlift 40# DB's

Finished!

I clocked in at 14:22. I'm whooped lol.

[Steven Thunander]

Texas Chainsaw massacre
50-40-30-20-10
Burpees
Slam balls 40lb ball

Choice wod
4 rft
run 800m (or 200m)
30 burpees
30 slamballs 40/20
30 w.lunge steps
If you choose the 200m run, wear a 20/14 lb vest through the entire workout.

21-15-9
Back squat 225
Power clean 135
run 400m after each set

Squat clean DT
5 rft
12 DL 155
9 hang squat clean 155
6 push jerk 155

10-9-8-7-6-5-4-3-2-1 reps
DL 1.5 bw
bench Bw
Back squat 1.25 bw

[Steven Thunander]

"long cycle Grace"
30 rounds for time
1 power clean+1 hang squat clean+1 thruster 135/95 lbs


For time
60 KB swings
15 burpees
50 KB Sdhp
15 burpees
40 kb goblet squats
15 burpees
30 kb Clean and press
15 burpees
20 KB walking lunges
15 burpees
10 KB snatches
15 burpees