TRAVEL WODS

BW ONE

100-75-50-25
Situps
Flutter-Kicks 4CT
Leg Levers

>

BW TWO

20-16-12-8-4
One-Arm
Push-ups
Pistols

>

BW THREE

4 Rounds
Run 400m
50 Squats

A

BW FIVE

10 Pushups
15 Situps
20m Walking Lunge

>

BW FOUR

Run 200m
10 Squats
10 Push -ups

A

BW SIX

21-15-9
Lunges (Each leg = 1/2 rep)
Situps
Burpees

A

BW SEVEN

2 Rounds
Burpee-broad-jumps 25m
Walking Lunges 25m
Burpee-broad-jumps 25m
Bear Crawl 25m
Run 400m

A

BW EIGHT

For time
50 Burpees
75 Flutter-kicks 4 CT
100 Pushups
150 Situps

k

BW NINE

100 Squats
20 Lunges
35 Pushups

BW TEN

2 Rounds/2 min per set
Max Pushups
Max Situps
Max Flutter-kicks
Max Squats

BW ELEVEN

15, 13, 11, 9, 7, 5, 3, 11, 3, 5, 7, 9, 11, 13, 15
Handstand Pushups
L-sit pullups

BW TWELVE

7 Rounds
35 Squats
25 Pushups
15 Pullups

BW THIRTEEN

20 Rounds
5 Pullups
5 Pushups
5 Situps
5 Squats

BW FOURTEEN

Run 1 Mile
30 Pullups
60 Pushups

BW FIFTEEN

21-18-15-12-9-6-3
Squats
L-sit pullups
Knees-to-elbows

BW SIXTEEN

Pullups 21-18-15-12
Knees-to-elbows 21-18-15-12
Squats 50-50-50-50

g

BW SEVENTEEN

50-40-30-20-10
Pullups
Squat jumps

1

BW FRAN

21-15-9
Burpees
Pullups

N

VIRTUAL FRAN

21 – 15 – 9
Thrusters (Use your backpack!)
Push Ups

1

O SQUAT THIS

10 OH Squats (use a towel or a curtain rod)
10 Pushups
10 Situps

>

HILO

5 Rounds
10 Vertical Jumps
10 Pushups

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 – Pushups
Spades – Squats
Clubs – Situps

GI JANE

For time
100 Burpee Pullups

t

ANGIE

For time
100 Pullups
100 Pushups
100 Situps
100 Squats
* Complete all reps of each exercise before moving to the next

Y

CINDY

AMRAP 20
5 Pullups
10 Pushups
15 Squats

MARY

AMRAP 20
5 Handstand Pushups
10 Pistols
15 Pullups

j

BLAST OFF

Sit-ups 10-9-8-7-6-5-4-3-2-1
100m Sprint between rounds

THE RECKONING

Run 1 mile
100 Burpees

0

SHAKE THE WALLS

15 RFT
10 Second Handstand Holds
10 Air Squats

ROOM SERVICE

20 RFT
5 Push Ups
5 Squats
5 Sit Ups

>

STAY ON TRACK

10-9-8-7-6-5-4-3-2-1
2-4-6-8-10-12-14-16-18-20
Burpees / Situps

F

GIVE ME TEN

10 RFT
10 Walking Lunges
10 Push Ups