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Outside The Box pt.1 - Out of Town

The first of a regular series called Outside The Box, in part 1 we will begin to present WODs that can easily be outside of your box.  More specifically, on the road while you travel.  Whether it be in the hotel or outdoors.  WODs and equipment required are listed below.

Equipment: none
  1. 100 burpees for time
  2. 5k run
  3. 10 rounds: 5 pushups + 10 situps + 15 air squats
  4. 4 rounds: 20 jump squats + 15 chair dips + 10 situps
  5. 400m walking lunge
  6. 1 mile tabata run
  7. 5 rounds: 50 air squats + 400m run
  8. 4 rounds: 400m run + max effort pushups
  9. 200 air squats for time
  10. 5 rounds: 10 HSPU + 50 air squats
  11. For time: 10-1 HSPU + 100m sprint each round
  12. Run 1 mile, lunge 10 steps every minute
  13. 10 rounds: 5 burpees + 10 tuck jumps + 15 situps
  14. 100 pushups for time
  15. For time: 100 pushups + 100 situps + 100 air squats
  16. 10 rounds: 30 sec plank hold + 30 sec glute bridge
  17. 5 rounds: 15 pushups + 20 mountain climbers + 25 air squats
  18. 10 rounds: 10 lunges + 10 pushups
  19. 21-18-15-12-9-6-3: burpees + air squats, 200m run after each 
  20. Tabata: pushups + situps + air squats
  21. For time: 100 jumping jacks + 75 air squats + 50 pushups + 25 burpees
  22. 3 rounds: run 1 min + air squats 1 min + run 1 min + pushups 1 min
  23. 20 min AMRAP: 5 HSPU + 10 burpees + 15 pistols
  24. For time: 100 pistols, 10 pushups EMOM
  25. Run 800m + 50 squats + situps
Equipment: jump rope
  1. 100 double unders for time
  2. (Annie) 50-40-30-20-10: double unders + situps
  3. Flight simulator: unbroken 5-10-15-20-25-30-35-40-45-50...5 (burpee every miss)
  4. 21-15-9: pushups + air squats + double unders
  5. 120-90-60 seconds: double unders + situps + pushups
Equipment: box, bench or high step
  1. 5 rounds: 400m run + 20 box jumps + 20 pushups
  2. For time: 100 pushups, 10 box jumps every break
  3. 10 min AMRAP: 10 HSPU + 20 box jumps
  4. Modified FGB: pushups, air squats, situps, box jumps, run
  5. 200 reps for time: any combo of lunges and step-ups 
 Equipment: hotel gym (DBs, bench, pullup bar)
  1. (Nicole) 20 min AMRAP: 400m run + max effort pullups
  2. 21-15-9: DB squat clean + toes to bar
  3. 40-30-20: DB push press + box jump + knees to elbows
  4. 15 min AMRAP: 10 HRPU + 15 DB deadlift + 20 box jump
  5. (DB Randy) 75 DB power snatches for time
Have a pool?  Use it!  Especially if you're from a northern state like Ohio.  Intervals, distance or a mini WOD alternating pushups and air squats.  Always try new/fun stuff you are not accustomed to doing.  No more excuses while you're on the road, get out there and WOD!

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