Travel WOD

By GLHF

01/

EMOM 20’ :

- Odd : 14 Air-Squats  

- Even : 7 Push-Ups

02/

AMRAP 10’ :

- 10 Dips

- 10 Air-Squats

- 10 Push-Ups

03/

FOR TIME : 8 Rounds :

- 30" HS hold 

- 15 Air-Squats

04/

AMRAP 20' :

- 20 Lunges

- 20 Squat Jumps

- 40 Plank Shoulder Taps

05/

FOR TIME :

1,6 Km Run

Then 10 Rounds :

- 10 Push-Ups

- 15 Air-Squats

1,6 Km Run

06/

FOR TIME : 5 Rounds :

- 20 Handstand Push-Ups / Pike Push-Ups

- 30 Air-Squats

07/

FOR TIME : 5 Rounds :

- 25 Jumping Jacks

- 25 Burpees

08/

FOR TIME : 3 rounds :

- 400 m Run

- 40 Squats

- 30 Sit-Ups

- 20 Push-Ups

- 10 Handstand Push-Ups/pullups

09/

AMRAP 20' :

- 5 HSPU

- 10 Pistols (alternating)

- 15 Push-Ups

10/

FOR TIME :

20, 18, 16, 14, 12, 10, 8, 6, 4, 2:

- Sit-Ups

100 m sprint between each set

11/

AMRAP 9' :

- 15 Sit-Ups

- 10 Squats

- 5 Burpees

12/

FOR TIME :

1, 2, 3, 4, 5, 6, 7, 8, 9, 10:

- Burpees

10, 9, 8, 7, 6, 5, 4, 3, 2, 1:

- HSPU/ Pike Push-Ups

13/

TABATA x3 :

- Alternated Lunges

- Sit-Ups

- Push-Ups

14/

FOR TIME : 

- 200 Air-Squats

Each Minute X Burpees. Start at 1 Burpee and increase by 1 Burpee every Minute

15/

FOR TIME : 5 Rounds :

- 15 Push-Ups

- 30 Seconds Plank

- 15 Push-Ups

- 30 Seconds plank

1 minute rest

16/

FOR TIME : 3 Rounds :

- 30 Push-Ups

- 40 Sit-Ups

- 50 Squats

17/

AMRAP 30' :

- 400 m Run

- 10 Sit-ups

- 10 Burpees

18/

AMRAP 20' :

- Run 400 m

- Max Reps Push-Ups

19/

FOR TIME : 10 Rounds :

- 10 Squats

- 10 Sit-Ups

- 10 Push-Ups

20/

TABATA :

- Tabata Wall Walks

Rest 1 minute

- Tabata Squat

Rest 1 minute

- Tabata Pull-up

Rest 1 minute

- Tabata Push-up

Rest 1 minute

- Tabata Sit-up

21/

FOR TIME : 4Rounds :

- 1:00 Max Shuttle Runs

- 1:00 Max Squats

- 1:00 Burpees

- 1:00 Rest

22/

FOR TIME :

21 – 15 – 9

- Burpees

- Squats

15 – 12 – 9

- Burpees

- Push-Ups

12 – 9 – 6

- Burpees

- Lunges

23/

EMOM 12' : alternating :

- Min 1: 7-9 Burpees

- Min 2: 20 Sit-Ups

- Min 3: 50 Double Unders

24/

FOR TIME : 

Accumulate 5' L-Sit, Each Breack 400 m Run

25/

EMOM 24' : alternating:

- Min 1: Run for distance

- Min 2 : Squats

- Min 3 : Double-Unders

- Min 4 : Rest

26/

EMOM 25' : alternating:

- Min 1: Side Planck Left

- Min 2 : Hollow

- Min 3 : Side Planck Right

- Min 4 : Arch

- Min 5 : 30" HS Hold

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Adresse / Address

CrossFit GLHF :

110 voie Romaine et impasse des chênes, 69290 Craponne

Téléphone / Phone : 

+33 / 06.08.48.30.33

+33 / 06.25.05.98.59

Email-Contact: crossfitglhf@gmail.com

©2018 by CrossFit GLHF. Proudly created with Wix.com

Photos par @Nano_pix, @bencochephotographs et CrossFit Gerland

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