a compilation of WODs you can do on the road

3 Rounds
– Run 1/2 mile
– 50 air squats

10 Rounds
– 10 push-ups
– 10 sit ups
– 10 squats

5 Rounds
– Run 200m
– 10 squats
– 10 push ups

10-9-8-7-6-5-4-3-2-1
– Burpees
– Sit-ups
…100 meter sprint between each set.

Invisible Fran  21-15-9
– Air squats
– Push ups

5 Rounds
– 3 Squat Jumps
– 3 push ups
– 3 Broad Jumps

Run 1 mile
– 30 Lunges every 1 minute.

4 Rounds
– 10 vertical jumps
– 10 push ups
– 10 sit ups

10 Rounds
– 10 walking lunges
– 10 push-ups
– 10 sit ups

7 Rounds
– 7 squats
– 7 burpies

Beach WOD – 5 Rounds
Establish 2 spots in the sand 100M apart
– 10 Burpees & 20 Situps
– Run 100M
– 10 Pushups & 20 Air Squats
– Run back 100M

20 Rounds
– 5 squats
– 5 push-ups
– 5 sit ups

3 Rounds
– 20 push ups, 30 second plebs plank after every 5 reps
– 20 air squats
– 20 sit ups

5 Rounds
– 50 air squats
…Rest equal amounts as it took to do each 50

Run 1 mile and stop every 60 seconds…
– 10 push-ups
– 20 air squats

AFAP…
– 100 jumping jacks
– 75 air squats
– 50 push ups
– 25 burpies

5 Rounds
– 30 second handstand against a wall
– 30 second static hold at the bottom of the squat

10 Rounds
– Run 1 minute
– 1 min static hold squat (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!!)