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All WODs listed require no or very little equipment to execute.

The equipment you may need include cheap, easy to find items such as skipping ropes, chin up bars any park has them! and Olympic rings. "o# benches or dip bars can be used instead of Olympic rings to #ork on your dips.

$asy
15 rounds for max reps: %ullups, &' seconds on ( &' seconds off 2 rounds for time of: &) squats &) knees to elbo#s &) squats &) *itups &) "unges &) squats 2 Rounds: +ax %ushups ,-'' +ax *itups ,-'' +ax double unders ,-'' +ax squats ,-'' Three rounds for time of: )' *quats &' %ullups .' %ushups )' *quats 4 rounds for time: )' #alking lunges )' squats /un .''m 20 pieces of Angie ,' rounds) pullups ) pushups ) situps ) squats )' burpees 0ump 1,2 above max reach each one.

50-40-30-20-10 reps for time: %ullups *kips 10-9-8- -!-5-4-3-2-1 reps for time: %ullups %ushups 3urpees "od# $eight %ran 21-15-9 reps of: %ullups 3urpees %i&e rounds for time of: 1' dips 1) %ullups ,' Double 4nders &' *lalom 0umps %ifties ,) %ullups )' *itups )' Doubleunders )' *itups /un 1 mile ,) pullups chest to bar! )' pushups %ractured Runn# Angie /un .'' meters ,) %ullups ,) %ushups ,) *itups ,) *quats Walking "unge, )' steps )' *itups )' 3urpees )' *itups '( )as# 1'' 3urpees for time %our rounds for time of: ,) "unges )' *quats

%or time: 1'' squats ,) *itups 1'' squats ,) situps 1'' squats ,) 5nees to elbo#s 1'' squats Ru*e+# ) /ounds for time/un 1''meters 1' 3urpees ,' *quats &' *it ups .' 6ormal *kips Three rounds for time of: 1'' squats )' box 7umps %or time: 1'' squats 8' 3ox 0umps &' pullups %our rounds for time of: /un .'' ms )' *quats 9: 0ane 100 *urpeepu++ups for time 'riff /un ;''m /un .''m back#ard /un ;''m /un .''m back#ard ,ico+e As many rounds as possible in ,' minutes /un .''m +ax rep pullups 6ote number of pullups each round. Repeat for 15 minutes: ,' seconds of pullups

,' seconds of situps ,' seconds of squats Run 5- for time. *ut e&er# 5:00 do 50 pushups and 50 s/uats0 1e&en rounds for time of: &) squats ,) pushups 1) pullups Ten rounds for time of: 1, 3urpees 1, %ullups

:ntermediate
rounds for time of: 1' One legged squats, alternating 1, /ing dips 1) %ullups 1'' bodyblasters burpeepullupskneestoelbo#s! 120 1,' pullups and 1,' dips for time 150 1)' burpees for time 3 rounds for time of: /un ;''m )' %ullups Angie 1'' %ullups 1'' %ushups 1'' *itups 1'' *quats Annie )'<.'<&'<,'<1' reps Doubleunders *itups

"a+*oa . rounds for time of1'' 0ump /opes /un .'' meters 1' 3odyblasters burpeepullupkneestoelbo#s! 2omp+ete as man# rounds in 20 minutes as #ou can of: ,) %ullups )' %ushups =) *quats 2ind# As many rounds as possible in ,' minutes ) %ullups 1' %ushups 1) *quats 2ind# 3ax As many rounds as possible in ,' minutes 1) pullups &' pushups .) squats 4eath *# 5u++ups With a continuously running clock do one pullup the first minute, t#o pullups the second minute, three pullups the third minute> continuing as long as you are able. 4se as many sets each minute as needed. 4ec- of 2ards 6 7rigina+ Take a deck of cards, shuffle. ?ace cards are 1', Aces are 11, numbered cards as valued. ?lip each card and perform the movement and the number of reps specified. @ycle #hole deck. Aearts %ushups Diamonds %ullups *pades *itups @lubs *quats 0okers /un 1 mile

4ec- of 2ards 6 2ore Take a deck of cards, shuffle. ?ace cards are 1', Aces are 11, numbered cards as valued. ?lip each card and perform the movement and the number of reps specified. @ycle #hole deck. Aearts 3urpees Diamonds +ountain @limbers .ct! *pades ?lutterkicks .ct! @lubs *itups 0okers /un .''m %or time: 1'' squats 1'' %ullups ,'' %ushups &'' *quats 1'' lunges %or time: 1'' %ullups ,'' %ushups &'' *quats )' *itups %or time: )' /ing dips 1'' *quats )' /ing dips 1'' *quats )' /ing dips %or tota+ time: /un 1' minutes max effort ,'' squats /un 1' minutes max effort 5+a#ing $ith 5ushups /un 1''m

,' %ushups ) 3urpees 1) @lap %ushups ) 3urpess 1' @hest*lap %ushups ) 3urpees ) ?ingertip %ushups /un 1''m 1) %ushups ) 3urpees 1' @lap %ushups ) 3urpees 1' @hest*lap %ushups ) 3urpees ) ?ingertip %ushups /un 1''m 1' %ushups ) 3urpees 1' @lap %ushups ) 3urpees 1' @hest*lap %ushups ) 3urpees ) ?ingertip %ushups 3i+e 1-ip /un 1 mile .' Double 4nders /un 1 mile &' Double 4nders /un 1 mile ,' Double 4nders Ta*ata 1omething )+se @omplete &, intervals of ,' seconds of #ork follo#ed by ten seconds of rest #here the first ; intervals are pullups, the second ; are pushups, the third ; intervals are sit ups, and finally, the last ; intervals are squats. There is no rest bet#een exercises.

Difficult
"ar*ara ,' %ullups &' %ushups .' *itups )' *quats $ither ) rounds for time, or ) rounds #ith &-'' rest bet#een each round.! 2he+sea $ach min on the minute for &' minutes ) %ullups 1' %ushups 1) *quats 2omp+ete as man# rounds in 20 minutes as #ou can of: ,) handstand pushups )' One legged squats, alternating =) %ullups 50-40-30-20-10 reps for time: %ullups /ing Dips %or time: 1'' *quats .' %ullups ;' *quats &, %ullups 8' *quats ,. %ullups .' *quats 18 %ullups ,' *quats ; %ullups %or time: )' *quats )' pullups )' steps Walking "unge )' 5nees to elbo#s ) Aandstand pushups )' situps ) Aandstand pushups )' squats )' pullups

8ason 1'' *quats ) +uscleups =) *quats 1' +uscleups )' *quats 1) +uscleups ,) *quats ,' +uscleups 8T ,1<1)<B reps, for timeAandstand pushups /ing dips %ushup 3ar# As many rounds as possible in ,' minutes ) Aandstand pushups 1' 1legged squats 1) %ullups 3urph /un 1 mile 1'' pullups ,'' pushups &'' squats /un 1 mile 3urph Tri*ute /un 1 mile )' pullups 1'' pushups 1)' situps ,'' squats /un 1 mile )' pullups 1'' pushups 1)' situps ,'' squats /un 1 mile

Running $ith Angie 1'' pullups /un 1 mile 1'' pushups /un 1 mile 1'' situps /un 1 mile 1'' squats /un 1 mile R#an ) rounds for time= muscleups ,1 burpees $ach burpee 1,2 above max reach 9andstands With a continuously running clock do one Aandstand pushup the first minute, t#o pullups the second minute, three Aandstand pushups the third minute and four pullups the fourth minute continuing in this pattern as long as you are able. :f your pace falls behind the count, continue to alternate exercises #hile recording reps for a total of t#enty minutes. Ringdips With a continuously running clock do one /ing dip the first minute, t#o /ing dip the second minute, three /ing dip the third minute>continuing as long as you are able. 4se as many sets each minute as needed.