Travel WOD’s

NO GYM!!!!! NO EXCUSES!!!!!

here are some WOD’s you can do when you are away from home and you don’t have an affiliate to go to.

do one, or mix, and match.

ENJOY!!

1. run 400 meters

50 air squats

4 rounds

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2.  30 lunges

20 push-ups

10 burpee

4 rounds

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3. 10,9,8,7,6,5,4,3,2,1

squat jumps and push-ups

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4.  air squat (max reps in 1 min)

rest :30 sec

push-ups(max reps in 1 min)

rest :30 sec

sit-ups(max reps in one min)

rest 1 min

3 rounds

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5.    30, 25, 20, 15, 10  dbl unders

25, 20, 15, 10, 5  push-ups

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6. run 1 mile(15 squats, 10 push-ups every min)

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7. squats and sit-ups

15,14,13,12,11,10,9,8,7,6,5,4,3,2,1

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8. 100 burpees for time

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9. 10 speed burpees, rest :30 sec

10 rounds

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10. lunge, burpee, sit-ups

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

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11. 4 x’s 400 meters.

3 min rest btwn rounds

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12. 800 meter run

2 x’s 200 meter sprint

4 x’s 100 meter sprint

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13.  25 squats

20  push-ups

sprint 200

4 rounds

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14.  try to complete 15 rounds in under 12 min of:

7  jump squats and 7 push-ups

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15. 3 rounds of:

10 supermans, 20 push-ups, 30 sit-ups, 40 squats

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16. 4 rounds of:

20 jumping split lunges

20 push-ups

20 squats

run 400 meters

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17.  4 rounds of:

21 squats

15 push-ups

9 burpees

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18. 4 rounds of:

25 split jumps

10 handstand push-ups

run 200 meters

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19. 3 rounds

run 400 meters

15 handstand push-ups

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20. 5 rounds of:

10 stationary lunges

10 stationary reverse lunges

10 jumping split jumps

10 handstand push-ups

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21. 5 rounds of
25 double unders
Run 200
25 push ups

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22. 3 rounds

50 walking lunge steps(hands on head)

20 burpees

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23.  21-15-9

pull-ups

hspu

burpees

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24. amrap 15

15 burpees

run 200 meters

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25. 3 rounds

50 air squats

15 hspu

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26. 5,4,3,2,1,2,3,4,5

wall climb

do 20 air squats after each set of wall climbs

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