TRAVEL WODs

WOD 1

Run 1/2 mile 50 air squats – 3 rounds

WOD 2

10 Push-ups 10 sit ups 10 squats – 10 rounds

200 Air squats.

WOD 3

Run 200m 10 squats 10 push ups – 5 rounds.

WOD 4

Run 200m and do 25 push ups – 3 rounds.

WOD 5

10 Handstand push ups and a 200m run – 3 rounds.

WOD 6

Tabata squats and tabata pushups.

WOD 7

5 Push ups 5 squats 5 sit ups – 20 rounds.

WOD 8

Walk 100 meters on your hands, even if it is 2 meters at a time. Then,

10-9-8-7-6-5-4-3-2-1 sets of sit-ups and a 100 meter sprint between each set.

WOD 9

Invisible Fran…21-15-9 of air squats and push ups.

WOD 10

Spend a total of 5 minutes in a handstand, or headstand. If you are using the headstand do not stay over a minute at a time. Then, do one air squat and take one breath, ( you can breath all you want while you do the squat or squats) do 2 and take 2 breaths etc…up to 15, and then come back down to one.

WOD 11

3 Vertical jumps 3 squats 3 long jumps – 5 rounds.

WOD 12

Handstand 30 seconds and 10 squats – 8 rounds.

WOD 13

10 Push-ups 100m dash – 10 rounds.

WOD 14

5x 400m Sprints.

WOD 15

10 X 100m Run.

 

WOD 16

100 air squats. Then,

4x 25 Jumping squats. Rest 30 sec between rounds.

WOD 17

10 Vertical jumps, 10 push ups, 10 sit ups – 4 rounds.

WOD 18

Handstand 1 minute, hold bottom of the squat for 1 minute – 5 rounds.

WOD 19

10-9-8-7-6-5-4-3-2-1 Burpees and Sit ups.

WOD 20

10 Walking lunges, 10 push-ups – 10 rounds.

WOD 21

10 Push-ups, 10 squats – 10 rounds.

WOD 22

7 squats, 7 burpees – 7 rounds.

WOD 23

Burpee to the push up position, do 10 push ups, burpee out – 5 rounds.

WOD 24

10 Sit ups and 10 burpees – 10 rounds.

WOD 25

250 Jumping jacks.

WOD 26

100 Jumping jacks, 75 air squats, 50 push ups, 25 burpees.

WOD 27

Air squat x 10, push up x 10, sit up x 10 – 3 rounds.

WOD 28

10 Push-ups, 10 hollow rocks, run 200 meters – 5 rounds.

WOD 29

20 Jumping jacks, 20 burpees, 20 air squats – 3 rounds

WOD 30

50 Burpees for time.

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