No equipment necessary WODs

No equipment necessary WODs

1. For time: Run 1 mile, stopping to do 10 pushups for every minute that elapses during the run

2. 8 rounds for time:

10 sit ups
10 burpees

3. 10 rounds for time
10 push ups
30 second plank hold
10 tuck jumps
(Bring knees as high as possible on the tuck jumps.)

4. time
20 duck squats
1 push up
19 duck squats
2 push ups
18 duck squats
3 push ups
17 duck squats
4 push ups…etc until you’re down to 1 duck squat and 20 push ups.

5. For time:
100 burpees

6. For time:
25 burpees
100 jumping jacks
100 frog thrusts
25 burpees

7. 8 rounds for time
10 split jumps
10 plyo push ups
Run 100 meters

8. For time
200 air squats

9. 2 rounds for time:

Run 800
50 walking lunges

10. “Body weight Bear”
50 bear squats
50 ft. Bear crawl
40 bear squats
50 ft. Bear crawl
30 bear squats
50 ft. Bear crawl
20 bear squats
50 ft. Bear crawl
10 bear squats
50 ft. Bear crawl

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