Home-Made WODS

[Steven Thunander]

"Linda II"
10-9-8-7-6-5-4-3-2-1 reps of time of
Back Squat 1.75x BW
Bench BW
Power Clean .8x BW

AMRAP in 20 minutes

2 Mcdonalds Cheeseburgers
1 Large fry

[Marcel Zwinger]

I'm sorry Rob, that one belongs into the "PWN Section"

[Fred Schmick]

1st post. hope it's done right!
Wod
2 Rounds
400 meter run
30 95lb OHS
400 meter run
30 CTB pull ups
400meter run
30 95lb Front Squat
400 meter run
30 Pull Ups
If I remember right (did 2 weeks ago)44:59min

[Ludovic Deguy]

12 Deadlifts 225lbs
6 Shuttle runs 25m
9 Deadlifts 225lbs
4 Shuttle runs 25m
6 Deadlifts 225lbs
2 Shuttle runs 25m



21-15-9
Power snatch 75lbs
Box jumps 24''



AMRAP 7mn
ladder of
Power cleans 135lbs
pull-ups



5 rounds for time
5 Power Cleans 135lbs
10 burpees



50 double-unders
+
5 rounds
7 hang squat cleans 95lbs
7 box jumps 24''
+
50 double-unders

[John Wampler]

20 minute amrap.

20 double unders
10 goblet squats #55 DB
5 hand release/clapping pushups

[Milton Brisson]

Originally Posted by Rob Samuels

AMRAP in 20 minutes

2 Mcdonalds Cheeseburgers
1 Large fry

14 rounds dine-in
7 rounds + 1 cheese burger drive-through

I met pukie, both times!

Oh, and I tried this the other night at home alone:

12 minutes AMRAP

20 air squats
10 hand-release push-ups
10 sit-ups

Deceptively hard on the legs......

[John Wampler]

Originally Posted by John Wampler

20 minute amrap.

20 double unders
10 goblet squats #55 DB
5 hand release/clapping pushups

this was suppose to be a 15 minute amrap. sorry. I did 9 rounds

[John Wampler]

Originally Posted by Milton Brisson

14 rounds dine-in
7 rounds + 1 cheese burger drive-through

I met pukie, both times!

Oh, and I tried this the other night at home alone:

12 minutes AMRAP

20 air squats
10 hand-release push-ups
10 sit-ups

Deceptively hard on the legs......

I bet you crapped your pants when you did your air squats. good stuff man

[Michael A. Jones]

Originally Posted by John Wampler

Post under this thread if you have created a killer wod. One that makes you puke on a perfectly good floor. keep it simple just post the wod. ill start

21 burpee/squat clean/thruster , run 400 meters , 15 burpee/squat clean/thruster , run 400 meters, 9 burpee/squat clean/thruster , DONE

~ use #35 dumbbell for this exercise.

My Time = 20:09

I posted this one on The WOD Shop (www.wodshop.org) a few months ago. It didn't make me puke but I was whooped....lol

La Vida Loca
5 rounds
Run 200m between each exercise
5x Sumo deadlift high pull (95#)
10x Chest to bar pull-ups
15x Burpee box jumps (20/16 inch)
20x Overhead walking lunges (45#)
30x Squats