From the main site

For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups

for time

21 kb deadlift

21 box jumps

18,15,12,9,6 and 3

50 ab mat situps

From the main site

Annie”

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

if no jump rope do tuck jumps, or you can do 3x’s the amount if you want to do singles

Dave at the Kettlebell Cert.

Run 1 mile rest 3 min.

run 3/4 mile rest 3 min.

run 1/2 mile rest 3 min.

run 1/4 mile

Travel WOD (i.e. do on your own)

Run with high knees for 15 seconds and drop into a pushup, get back up and run with high knees again for 15 seconds…….repeat 5x. Each pushup counts as 1 rep. Rest. Do 3 more rounds.

Travel WOD (i.e. do on your own)

4x 25 jumping squats

Travel WOD (i.e. do on your own)

Run 1 mile, lunging 30 steps every 1 minute.

Travel WOD (i.e. do on your own)

100 burpies for time.

Travel WOD (i.e. do on your own)

10 X 100 m dash.

Travel WOD (i.e. do on your own)

Run 400 meters, 50 air squats. 4 rounds.