Ideas for WODS you can do at home, while travelling, etc

WOD 1

Round up the kids/friends/family and teach them a burpee and plank. Play best out of 3 rounds of paper, scissors, rock (in a plank of course). The loser has to do 10 Burpees while you sit in the bottom of your airsquat.
Optional Finisher: Now that your family and friends know how to do a burpee, invite them to do 100 burpees for time with you.

WOD 2
Every 2 minutes for 20 minutes
Sprint 50-100m

Check out these stretches for runners….

http://running.competitor.com/2014/04/injury-prevention/the-10-best-mobility-exercises-for-runners_36329

WOD 3
10-9-8-7-6-5-4-3-2-1
reps of:
Jumping Squats
Push Ups
http://gymnasticswod.com/content/push-progression-pt1

WOD 4

Max Reps in 7 minutes

Burpees or Burpee broad jumps

WOD 5

As many rounds as possible in 15 minutes of:
6 Press ups
12 Lunges (6 each leg)
24 Sit Ups

WOD 6
AMRAP in 15 minutes of:
10m Bear Crawl
10m Crab Walk
10m Burpee Broad Jump
10m Duck Walk

WOD 7
Teach a trusting friend to do a proper Fireman’s Carry
Max distance carry in 10 minutes, switching off when needed. Sprint back. Bonus points for doing this with your significant other or for increased visibility (a busy bit of sidewalk).

WOD 8
Tabata (20s of exercise followed by 10s of rest)
8 rounds of airsquats (done in one block)
8 rounds of pushups (done in one block)

WOD 9
Grease the Groove Day
The Grease the Groove protocol calls for a small set of reps performed at specific intervals of time or when you do a specific action. For example, do 5 pushups when you enter a certain room or 3 pistols on the hour/every hour. It’s really effective at building volume quickly.

Optional finisher: Every Minute on the Minute for 60 minutes Wine Case Squat or Beer/Wine Curl.

Scale up to NorCal Margaritas or down to water depending on ability. It’s the holidays after all.

WOD 10

As many rounds as
possible in 20 mins of:
8 V-Ups
4 Push Ups
8 Tuck Jump

WOD 11

For time or quality

Walk/run up Rupaki or the Bridle Path
http://www.christchurchnz.com/…/christchu…/port-hills-walks/

WOD 12

Bear crawl for 10 minutes

Every time you put your knees down = 5 pressups

Every time you stand up = 30 airsquats