Home-Made WODS

[Alex Burden]

10 rounds for time

10 shuttle runs of your box or 1x200m run
10 kettle bell swings (choose your own weight)

[Alex Burden]

AMRAP 10min

3 strict ring dips
3 pull ups

[Michael A. Jones]

18 minute AMRAP
1 Box jump
2 Thrusters
2 Box jumps
3 Thrusters
Etc....Adding 1 rep to each exercise per round


Michael

[Alex Burden]

500 Du's for time

[Alex Burden]

30 rep pull and push for 1 hour

Quite easy - what ever exercise you do, you must complete 30 reps.

But if you first exercise is a push exercise then the next exercise must be a pull exercise and so on and so on.

Its not about how many different things you can do within an hour, its about keeping on the move for 1 hour.

As much or as little weight as you like.

[Alex Burden]

DU day

How ever many reps or calories you burn you have to match it with DU's strait after breaking a set..

So.. example

10 unbroken air squats = 10 DU's strait after
5 unbroken pull ups = 5 DU's strait after
50 cal row = 50 DU's strait after

an so on and so on for the whole work out on that day.

[Alex Burden]

1 min challenge 3 rounds

1 min row for cal
1 min DU's
1 min rest
1 min row for cal
1 min W-ball 22lbs/14lbs
1 min rest
1 min row for cal
1 min K-Bell swings 32lbs/16lbs
1 min rest

Start over

Total score = X

[Alex Burden]

OH Squat ladder, 2,2,2,2,2,2,2,2,2,2,2,2,2,2,2,2 and so on until failure

8 min time cap

start:
100lbs +20lbs after every 2 reps until failure

[Alex Burden]

Pick a partner to workout with.

something different, preparing for the unknown

Person 1 picks the 1st movement and number of reps.

Both of you complete the movement

Person 2 picks the 2nd movement and number of reps.

Both of you complete the 1st movement and then the 2nd

Person 1 picks the 3rd movement and number of reps.

Both of you complete the 1st movement then the 2nd and then the 3rd

Person 2 picks the 4th movement and number of reps.

Both of you complete the 1st, 2nd, 3rd and 4th movement

and so on and so on for as far and long as you want to take it.

No resting to watch your partner workout.... you do everything together.

Rest period is when one of you is writing what to do next on the board and collecting whatever weights or equipment you need.

[Alex Burden]

4min Tabata x 5

Choose your own weight

Tabata 1 - WB
rest 2 min
Tabata 2 - T2B/KTC
rest 2 min
Tabata 3 - KB Swings
rest 2 min
Tabata 4 - Clean and Jerk
rest 2 min
Tabata 5 - DU/SU

Score = total reps