CLASS WOD

HOME & TRAVEL WODs

MINI “MURPH”

  • half mile or 1-mile Run

  • 100 Push-ups

  • 200 Air Squats

  • half mile or 1-mile Run

“CINDY” - 20min AMRAP:

  • 5 Pull-ups

  • 10 Push-ups

  • 15 Air Squats

If you don’t have a pull-up bar try this; https://youtu.be/We3m0EOe48k

DEATH BY SQUATS

  • 300 Air Squats for Time

PUSH-PUSH-RUN - 7 Rounds for Time:

  • 10 Push-ups

  • 10 Air Squats

  • Run 200m

BODYWEIGHT WOD - 8 Rounds for Time:

  • 10 Push-ups

  • 10 Air Squats

  • 10 Burpees

  • 10 Air Squats

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

  • Burpees

  • Push-ups

  • Sit-ups

GYMNASTY - 20min AMRAP:

  • 5 Handstand Push-ups

  • 10 Pistol Squats

WELL-ROUNDED - For Time:

  • Run 400m

  • 50 Air Squats

  • Run 400m

  • 50 Push-ups

  • Run 400m

  • 50 Sit-ups

  • Run 400m

BODYWEIGHT TRIPLET - For Time: 21-15-9

  • Sit-ups

  • Push-ups

  • Air Squats

  • 5K - For Time:

  • Run a 5k

GYMNSASTY PART DEUX - 5 Rounds for Time:

  • 0:30 Seconds Handstand

  • 20 Air Squats