Travel WODs

Travel Wods (BODYWEIGHT ONLY)

Room Service

20 RFT

5 push ups

5 squats

5 sit ups

Shake the Walls

10RFT

10sec handstand hold

10 air squats

 

Give Me Ten

10 RFT

10 walking lunges

10 push ups

 

Virtual Fran

21-15-9

thrusters*

push ups

*use a backpack/ computer bag whatever you have

 

Hilo

5RFT

10 vertical jumps

10 push ups

 

BW 3 

4 RFT

run 400m

50 air squats

 

BW 4

5RFT

run 200m

10 squats

10 push ups

 

Blast Off

sit ups 10-9-8-7-6-5-4-3-2-1

run 100m  (between each round)

 

BW 5

12 min AMRAP

10 push ups

15 sit ups

20m walking lunges

 

BW6

21-15-9

lunges( each leg)

sit ups

burpees

 

Deck of Cards

(face cards are 10, aces are 11, numbered cards as valued, flip each card and perform the movement and the number of reps specified. cycle whole deck

Hearts:  Burpees

diamonds: mountain climbers

spades: flutter kicks

clubs: sit ups

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