Travel WODS

3 rounds:

Run 1/2 mile
50 air squats

10 rounds:

10 rounds:
10 push-ups
10 sit-ups
10 squats

For time:

200 air squats

“Susan” – 5 rounds

Run 200m
10 squats
10 push-ups

3 rounds for time:

Sprint 200m
25 push-ups

3 rounds for time:

10 Handstand push-ups
200m run

Tabata - 8 rounds

(4 minutes each exercise – 20 seconds work, 10 seconds rest)

Squats
Push-ups

20 rounds for time:

5 push-ups
5 squats
5 sit-ups

For time:

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

For time:

10-9-8-7-6-5-4-3-2-1 sets of
sit-ups
100-meter sprint

For time:

“Invisible Fran” – 21-15-9 of:

Air squats
Push-ups

Handstand/Headstand:

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

6 rounds for time:

10 push-ups
10 air squats
10 sit-ups

5 rounds for time:

3 vertical jumps
3 squats
3 long jumps

8 rounds for time:

Handstand 30 seconds
10 squats

10 rounds for time:

10 push-ups
100M dash

5 rounds, each for time:

400M sprints

10 rounds, each for time:

100 m dash

For time:

Run 1 mile, lunging 30 steps every 1 minute

5 rounds for time:

Handstand 30 seconds
20 air squats

For time:

10 handstand jackknife to vertical jump
10 handstand jackknife to tuck jump
10 handstand jackknife to straddle jump

4 rounds, each for time:

25 jumping squats

4 rounds for time:

10 vertical jumps
10 push-ups
10 sit-ups

For time:

10 air squats every 1 minute of your 1-mile run

For time:

100 burpees

For time:

Run 1 mile

10 rounds for time:

10 push-ups
10 squats
10 sit-ups

5 rounds for time:

10 vertical jumps
run 400 meters

Handstand:

spend a total of 3 minutes in a handstand

For time:

100 air squats

5 rounds:

Handstand 1 minute
Hold the bottom of the squat for 1 minute

10 rounds, for time:

Sprint 100 meters
Walk 100 meters

For time:

100 push-ups

For time:

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

3 rounds for time:

50 sit-ups
400 meter run or sprint or walk

10 rounds for time:

10 walking lunges
10 push-ups

For time:

50 split jumps

4 rounds for time:

Handstand for 30 seconds or 5 handstand push-ups
400-meter run

10 rounds for time:

10 burpees
100 meter sprint

L Sit:

“L” sit off the floor. 10 rounds of 10 seconds

(if you can’t do it sit with your legs straight out and try to lift your heels off the ground for 10 seconds instead!!!)

4 rounds for time:

run 400 meters
50 air squats

10 rounds for time:

Handstand 30 seconds
Squat hold 30 seconds

5 rounds for time:

Ten vertical jumps ( jump as high as you can, land and do it again)
10 push-ups

20 rounds for time:

1 burpee
10 air squats

3 rounds for time:

Run 1/2 mile
50 air squats

For time:

Run 1 mile with 100 air squats at midpoint

3 rounds for time:

7 squats
7 burpees

5 rounds for time:

Burpee to the push-up position,
Do 10 push-ups
Burpee out

For time:

Run 1 mile, plus 50 squats

10 rounds – 30 seconds each:

Plebs plank
Bottom of squat
Hollow rock hold
Use the transition times as your rest periods…they should be as brief as possible.

10 rounds:

5 push-ups with a 30-second plebs plank (a hold at the top of the push-up, arms extended and body tight like a plank!) at the end of each 5 reps, 10 rounds. Then 3x 100m dash @ 80%.

Handstand practice:

25 tries at free handstands, then a 1 mile run at 80%.

25 reps for time:

Handstand 10 seconds jack-knife to vertical jump
Mime 4x 25 sumo deadlift high pulls, make them perfect. Be sure
the hips extend before the arms bend!

5 rounds, each for time:

50 air squats x 5. Rest equal amounts as it took to do each 50

Run

1 mile and do 10 push-ups every 1 minute

8 rounds for time:

Sprint 100m
30 squats

3 rounds, for time:

30 push-ups
30-second handstand or Plebs Plank

For time:

100 jumping jacks
75 air squats
50 push-ups
25 burpees

5 rounds:

30-second handstand against a wall
30-second static hold at the bottom of the squat

5 rounds for time:

10 air squats with eyes closed
open eyes
10 push-ups eyes closed

5 rounds:

Run 1 minute
Squat 1 minute

Handstand 5x 30 seconds.

Run: 2x 800 meters for time. Do the
handstands first. Rest and recover and do the runs with a rest in
between that is as long as it took you to run your first 800.

Do Tabata Squats with eyes closed

Bottom to bottom Tabata Squats ( rest at the bottom of the squat instead of standing….without support on your hands or butt and make the bottom good, straight back, butt back)

4 rounds for time:

20 sit-ups with support under the lumbar spine
20 push-ups
Run 400m

8 rounds:

Handstands, 30-second hold
30-second static squat
30-second rest

10 rounds for time:

Sprint 50 meters
10 push-ups

4 rounds for time:

20 sit-ups with support under the lumbar spine
20 push-ups
Run 400m

3 rounds:

20 tuck jumps
30-second handstands

3 rounds for time:

400m run/sprint
30 air squats

3 rounds for time:

20 jumping jacks
20 burpees
20 air squats

8 rounds for time:
Sprint 100m
30 squats

10 rounds:

50-meter sprint

Test yourself on a max set of

push-ups - tight body chest to the floor…full extension! If you cannot do “men's style” do your pushups from the knees. After that do 100 air squats for time

Tabata

4 minutes at each exercise – 20 seconds on 10-second rest for 8 rounds of:

Tuck jumps
Sit-ups

3 rounds for time:

Run 400m
Air squat
30 handstand
30 seconds

5 rounds for time:

30-second handstand
60-second squat hold ( at the bottom of the squat)

3 rounds for time:

Run 200 meters
50 squats

For time:

1-mile run
20 lunges at every minute

For time:

10-9-8-7-6-5-4-3-2-1

Air squat
Push up

5 rounds for time:

100M dash
10 air squats
Rest 2 minutes between rounds

For time:

1-mile run
20 lunges at every minute

21-15-9:

Push-ups
Hollow rocks
Jump squats

20 rounds:

1 burpee
10 air squats

5 rounds:

run 200 meters
20 air squats

For time:

10-9-8-7-6-5-4-3-2-1:

push up
jumping squat

For time:

50 push-ups
50 squats
50 hollow rocks

5 rounds for time:

20 squats
20 push-ups
20 sit-ups

21-15-9 for time:

Sit-ups
Push-ups
Air squats

10 Minute WOD:

Run for 10 minutes stopping to do 20 air squats each minute

4 rounds for time:

20 pull-ups
20 push-ups

“PR DAY”:

Pick any two metabolic or gymnastic events and go for a personal record!

5 rounds for time:

5 handstand push-ups
10 burpees

5 rounds for time – while wearing 15# weight vest:

Run uphill (230m long, 22m rise, 9-degree incline)
5 push-ups
Run down-hill
5 push-ups