Travel WODs

Travel WODs:

7 minutes of burpees for reps

Poker: 20 m AMRAP
Hearts: air squats
Diamonds: sit ups
Clubs: lunges
Spades: push ups
Jokers: burpees

10 rounds for time:
200 m run
20 sit ups

4 RFT
10 HSPU
15 air squats
15 sit ups
10 Burpees

15 m AMRAP
15 tuck jumps
10 push ups
15 tuck jumps
10 v-ups
15 tuck jumps
10 air squats

For Time:  
100 Burpees

For Time:
200 tuck jumps (not half assed ones, rx it!)

4 rounds for time:
12 jumping squats
15 walking lunges
18 sumo squats
15 jumping lunges
12 side to side squats

Download Thunderstruck by AC/DC  
Hold plank for the entire song. Each time you hear 'thunder' or 'thunderstruck', flip over and  
do 3 V-Ups

Download 'Flower' by Moby. Every time they say 'bring sallup/down' perform exercise and hold the position. You an do this with:
Air squats
Push ups
Plank
 


FOR TIME:
7 minutes of burpees


For Time:
run 100 meters
15 push ups
run 100 meters
15 sit ups
run 100 meters
15 mountain climbers
run 100 meters
15 burpees

5 rounds for time:
150 singles
30 sit ups

3 rounds:  
21-15-9
push ups and air squats

50, 40, 30, 20, 10
double unders and sit ups

5 rounds for time:
10 air squats
10 push ups
10 sit ups

5 rounds:
run 3 minutes
50 push ups

For time:  
run 1/2 mile
100 sit ups
100 push ups
100 air squats
run 1/2 mile

10 rounds for time:
5 burpees
5 sit ups
5 air squats

for time:
run 3 miles

for time:
600 singles or 300 DU

630-742-3675
210 Commercial Dr, Unit A
Yorkville, IL 60560 (view larger map)