Home & Travel WODs Winter 2019

MINI “MURPH”

  • half mile or 1-mile Run

  • 100 Push-ups

  • 200 Air Squats

  • half mile or 1-mile Run

  1. “CINDY” - 20min AMRAP:

  2. DEATH BY SQUATS

    • 300 Air Squats for Time

  3. PUSH-PUSH-RUN - 7 Rounds for Time:

    • 10 Push-ups

    • 10 Air Squats

    • Run 200m

  4. BODYWEIGHT WOD - 8 Rounds for Time:

    • 10 Push-ups

    • 10 Air Squats

    • 10 Burpees

    • 10 Air Squats

  5. FULL-BODY DECREASING LADDER - 10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time:

    • Burpees

    • Push-ups

    • Sit-ups

  6. GYMNASTY - 20min AMRAP:

    • 5 Handstand Push-ups

    • 10 Pistol Squats

  7. WELL-ROUNDED - For Time:

    • Run 400m

    • 50 Air Squats

    • Run 400m

    • 50 Push-ups

    • Run 400m

    • 50 Sit-ups

    • Run 400m

  8. BODYWEIGHT TRIPLET - For Time: 21-15-9

    • Sit-ups

    • Push-ups

    • Air Squats

  9. 5K - For Time:

    • Run a 5k

  10. GYMNSASTY PART DEUX - 5 Rounds for Time:

    • 0:30 Seconds Handstand

    • 20 Air Squats