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Quick list to take with you on the road, to maintain fitness and grab a stellar WOD!
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ITF Travel WODS: 2 rounds for time of: 21 jump squats, 21 burpees 15 jump squats, 15 burpees 9 jump squats, 9 burpees 4 x 800m run *rest precisely the same amount of time of each prior run. 15-‐14-‐13-‐12-‐11-‐10-‐9-‐8-‐7-‐6-‐6-‐5-‐4-‐3-‐2-‐1 reps of: push ups sit ups 10 rounds of: 10 burpees 50m sprint 3 rounds of: run 400m lunge 50m 10 rounds of: 5 burpees 10 situps 15 squats 10-‐9-‐8-‐7-‐6-‐5-‐4-‐3-‐2-‐1 reps of: wall walks sit ups 3 rounds of: 20 hand stand push ups 20 pull ups 20 squat jumps
10 min amrap of: 21 situps 15 squats 9 clapping pushups 4 rounds for time of: 10 pullups 20 pushup 30 situps 400m run for time: 100 burpees for time: 90 seconds of hand stand hold push ups, 20 reps 90 seconds of squat stance hold squats, 20 reps 60 seconds of hand stand hold push ups, 40 reps 60 seconds of squat stance hold squats, 40 reps 30 seconds of hand stand hold push ups, 60 reps 30 seconds of squat stance hold squats, 60 reps For time: run 1600m, rest 3 mins run 800m, rest 2 mins run 400m, rest 1 min run 200m 4 rounds for time of: run 200m 10 burpees 15 clapping pushups 20 situps
for time: run 1 mile 100 push ups 5 rounds of: 10 clapping pushups 15 jump squats 3 rounds of: run 800 50 squats 10 rounds of: 10 push ups 10 situps 10 squats For time: 200 squats 5 rounds of: run 200m 10 squats 10 push ups 4 rounds of: 15 handstand push ups 200m run 10-‐9-‐8-‐7-‐6-‐5-‐4-‐3-‐2-‐1 reps of: burpees with a 100m run in between sets 3 rounds of: 50 m broad jumps 50 m walking lunges 200m run run 1 miles, lunging 30 steps every minute
for time: run 800m 100 squats run 800m for time: run 1 mile, do 15 push ups every minute 8 rounds for time: sprint 100m 30 squats for time: 100 jumping jacks 75 squats 50 push ups 25 burpees for time: 50 hand stand pushups 50 lunges 50 situps 50 squats 50 box jumps 50 burpees
