Here is a list of WODs while you are on holiday or can't get to the box. Enjoy!
For timeSingle modality:
- 100 Burpees - 500 Air squats - Run 1mile (1.6km) - Run 5 kilometers (3.2 miles) - Hold handstand position for a total of 6 minutes Couplet: - 50-40-30-20-10 sets of sit-ups and a 250 meter sprint between each set. Triplet: - 10 rounds: 10 sit-ups, 10 lunges & 10 push-ups - 21,15, 9 Burpees, squat jumps & sit ups Chipper: - 20,18,16....2 Jump lunges & Up-downs tabatta(20 seconds of work – 10 seconds of rest for 8 rounds)
You can add any movement to this and get a great result but remember you need to go quick, to keep that intensity high. Single modality:
- Air Squats - Push-ups - Handstand Push-Ups - Lunges - Burpees - Hollow rocks Couplet: - Handstand Holds & Push-Ups - Sprints & Air Squats - Flutter kicks & Hollow holds |
on the minute(This can all be done for 10, 12 or 14 mins)
Single modality: - 10 or 12 Burpees - 40 or 60 Double Unders - 17 Push Ups Couplet: - 9 or 13 Air Squats & 9 or 13 Sit-Ups AMRAP(This can be done in 9, 12 or 15mins)
Single modality:
- Handsatand Push-Ups - Clap Push-Ups - Air Squats - Sit-Ups - Hollow Holds (time) - Burpees - 100m Sprints Couplet: - 2 Handstand Push-Ups & 8 Push-Ups - 30 DUs & 17 Air Squats - Back Extentions & Inch Worms (with Push-Ups) Triplet: - 8 Jump Lunges, 4 Pistols & 12 SIt-Ups |
We will be adding to this list as often as we can :)
Dont forget to tag us: #RNAontour #TeamRNA #HWD #CrossFitRNA