Home-Made WODS

[Michael A. Jones]

I programmed this one for Chris Kyle Day.

Chris Kyle Tribute WOD
2 RFT
233m run
3 Burpees
4 Lunges
7 HRPU
40 KBS 40#
40 KB Press
40 Goblet Squats
40 Squat Thrust to High Pull


233 represents Chris's BUDs class, 3 for Seal Team, 4 for deployments, 7 for Naval rank and the sum of the last for movements represent his confirmed sniper kills.

[Steven Thunander]

5 rft
12 snatch grip deadlifts
9 OHS
6 hang power snatch
135/95lbs

AMRAP 16
4 hang power clean 155/105
8 back squat 155/105
12 box jump 24/20"

Cardio FU
8 min max sprints down and back (25 yds)
rest 2 min
8 min max cal row
rest 2 min
8 min max cal aerodyne

Partner WODS
1.AMRAP 20
10 C+J 135/95
10 burpee over bar
Other partner rows until first partner is done. then switch. Score is reps+cals rowed.

2. AMRAP 12
10 DL 225/155
10 OHS 95/65
Other partner does gym sprints(Row/aerodyne cals) until other partner is done. Score is reps+down/backs (Cals)

3. AMRAP 30
Rounds "Cindy" or "Mary"
Other partner runs 400m then switches where other partner leaves off. Score is rounds+#of 400m runs completed.