Rest and recover and do the runs with a rest in between that is as long as it took you to run your first 800. * 20 jumping jacks, 20 burpies, 20 air squats…3 rounds * 400m run/sprint 30 air squats, 3rounds for time. * Handstands, 30 second hold, 30 second static squat, 30 second rest, 8 rounds. * 20 sit ups with support under the lumbar spine, 20 push ups, run 400m, 4 rounds. * bottom to bottom ( rest at the bottom of the squat instead of standing….without support on your hands or butt and make the bottom good, straight back, butt back)….tabata squats. * 10 push-ups, 10 hollow rocks, run 200 meters….5 rounds. * air squat x 10 push up x 10 sit up x 10 3 rounds for time * with eyes closed do 10 air squats, open eyes.do 10 push ups eyes closed, 5 rounds for time. * 30 second handstand against a wall, followed by a 30 second static hold at the bottom of the squat. * 100 jumping jacks, 75 air squats, 50 push ups, 25 burpies. * handstand hold, 30 seconds, squat hold 30 seconds…10 rounds. * 10 sit ups and 10 burpies…10 rounds-for time. * 30 push ups, 30 second handstand or Plebs Plank.3 rounds. * Run 1 mile and do 10 push-ups every 1 minute. Rest equal amounts as it took to do each 50. Be sure the hips extend before the arms bend! * Mime 4x 25 sumo deadlift high pulls, make them perfect. * Handstand 10 seconds jack-knife to vertical jump. * Handstand practice, 25 tries at free handstands, then a 1 mile run at 80%. * 5 push ups with a 30 second plebs plank(a hold at the top of the push up, arms extended and body tight like a plank!) at the end of each 5 reps, 10 rounds. Use the transition times as your rest periods…they should be as brief as possible. * Plebs plank, bottom of squat, hollow rock hold, 30 seconds each for 10 rounds. * 5 squats, 5 push-ups, 5 sit ups, 20 rounds. * Burpee to the push up position, do 10 push ups, burpie out. * 10x 30 second handstand to 30 second bottom of the squat hold. * 7 squats, 7 burpies, seven rounds, for time. * Run 1 mile with 100 air squats at midpoint, for time. * Handstand to Jack-Knife to vertical jump. * Tabata Squats: 20 seconds on 10 seconds rest, 8 rounds. * Ten vertical jumps ( jump as high as you can, land and do it again), 10 push-ups 5 rounds. * handstand 30 seconds, to squat hold 30 seconds. 10 rounds of 10 seconds…if you can’t do it sit with your legs straight out and try to lift your heels of the ground for 10 seconds instead! * 10 burpies, 100meter sprint 10x for time. * Workout…Handstand for 30 seconds or 5 handstand push ups…400 meter run. * 10 walking lunges, 10 push-ups, 10 rounds. * 50 sit-ups, 400 meter run or sprint or walk. * Sprint 100 meters, Walk 100 meters, 10 rounds. * Handstand 1 minute, hold bottom of the squat for 1 minute, 5 rounds. * spend a total of 3 minutes in a handstand. * 10 vertical jumps, run 400 meters, 5 rounds. * 10 push-ups 10 squats 10 sit ups 10 rounds. * 10 air squats every 1 minute of your 1 mile run. * 10 vertical jumps, 10 push ups, 10 sit ups, 4 rounds…for time. * 10 handstand jackknife to vertical jump, 10 handstand jackknife to tuck jump, 10 handstand jackknife to straddle jump. * handstand 30 seconds and 20 air squats, 5 rounds. * Run 1 mile, lunging 30 steps every 1 minute. * Handstand 30 seconds and 10 squats, 8 rounds. * 3 vertical jumps 3 squats 3 long jumps – 5 rounds. * Do one air squat and take one breath, ( you can breath all you want while you do the squat or squats) do 2 and take 2 breaths etc…up to 10, and then come back down to one. * 10 push ups 10 air squats and 10 sit ups, 6 rounds for time. If you are using the headstand do not stay over a minute at a time. * Spend a total of 5 minutes in a handstand, or headstand. * Invisible Fran…21-15-9 of air squats and push ups for time. * Walk 100 meters on your hands, even if it is 2 meters at a time. * 5 push ups 5 squats 5 sit ups, 20 rounds. * 10 Handstand push ups and a 200m run 3 rounds. * Sprint 200m and do 25 push ups, 3 rounds. * “Susan” Run 200m 10 squats 10 push ups 5 rounds. * 10 push-ups 10 sit ups 10 squats – 10 rounds. Here is a list of various WODs you can do when you are traveling, at home, or where ever!!! Just because you are not at the box doesn’t mean you can’t get your fitness on.
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