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Old 09-10-2014, 12:51 PM   #191
Paul Elliott-Smith
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Re: Home-Made WODS

Short, Sweet & Brutal WOD

5 minute AMRAP Burpees
Rest 3 minutes
5 minute AMRAP Air Squats
Rest 3 minutes
Run 1 mile for time

It's a beauty, enjoy.
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Old 09-12-2014, 09:23 PM   #192
Steven Thunander
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Re: Home-Made WODS

5 RFT
10 OHS 95/65lbs
10 TTB
10 slamballs 40/20 lbs

3 RFT
25 wallball shots, 20 lb ball
17 pullups
15 box jumps, 24"
10 burpees

Amrap 12
8 squat clean and jerk 155/105
12 burpee pullups
16 slamball 40/20 lb ball

21-18-15-12-9-6-3 reps
Deadlift 225/155
after each round, run 400 meters
This sequence can also be done with OHS at 95/65 lbs, Cleans at 135/95, back squats at 185/135, or thrusters at 95/65lbs.
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Old 09-18-2014, 01:39 PM   #193
Steven Thunander
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Re: Home-Made WODS

"the Iron triathlon 2.0"

1-20
Rounds of Linda II
Squat 1.25x bw
Bench BW
Power clean .85 bw
(Dont try this one unless you are elite games level and your Linda II time is under 15 min Rxed)
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Old 09-18-2014, 02:01 PM   #194
Steven Thunander
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Re: Home-Made WODS

12 min for time
1 min burpees
1 min slam balls 40lb ball
1 min KB swings 1.5 pood
1 min SDHP 95lb.

You can extend the length to 16 or 20 minutes if you desire, or shorten it to 4 minutes and go all out.
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Old 09-19-2014, 04:07 AM   #195
Alex Burden
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Re: Home-Made WODS

C2 - 5 rounds

500m for time
rest 2 min
30 cal for time
rest 2min
start over

Result = average time for 500m and 30 cal
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Old 09-20-2014, 10:44 AM   #196
Nic Nakis
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Re: Home-Made WODS

These workouts are awesome! I have hundreds of home-made WODs I could share. This one is my current favorite:

20 min. AMRAP
50 double-unders
40 wall ball (20#)
30 KB swings (53#)
20 burpees
10 HSPU
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Old 09-20-2014, 02:31 PM   #197
Michael A. Jones
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Re: Home-Made WODS

"Jack Squat"

EMOM for 20 minutes

40 Jumping jacks, then use remaining time for max squats. Score is total squats at the end of the WOD.

Michael
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Old 09-22-2014, 12:05 AM   #198
Alex Burden
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Re: Home-Made WODS

Chipper - for time

50 meter run
5 WB (pick your own weight)

100 meter run
10 WB

150 meter run
15 WB

200 meter run
20 WB

250 meter run
25 WB

250 meter run
25 burpees

200 meter run
20 burpees

150 meter run
15 burpees

100 meter run
10 burpees

50 meter run
5 burpees
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Old 09-22-2014, 08:08 PM   #199
Michael A. Jones
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Re: Home-Made WODS

"Three Six Mafia"
16 minute AMRAP in teams of 2-3
36 Burpees
36 Squats

Team members must collectively complete the 36 burpees and squats; exercises do not have to be done equally. Score is total number of rounds completed.
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Old 10-02-2014, 12:56 AM   #200
Alex Burden
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Re: Home-Made WODS

Every 2min on the minute for as long as possible

WB 10kg men 5kg women
T2B/KTE
Bar row 40kg men 20kg women
Bench press 40kg men 20kg women
Front squat 40kg men 20kg women

round 1 = 1 rep for each movement (total 5 reps in 2 min)
round 2 = 2 reps for each movement (total 10 reps in 2 min)
round 3 = 3 reps for each movement (total 15 reps in 2 min)
and so on and so on

This workout begins as a standard two-minute time limit. If you complete all the required reps before the time cap you will rest until the two minutes is up before beginning the next segment.
Your workout is over whenever you do not complete a full round within the time cap and your score will be the total number of reps you complete

Did this with the wife this morning for the first time and we got to 328reps (round 11 and to 9 front squats)
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Last edited by Alex Burden : 10-02-2014 at 01:26 AM.
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