Travel WOD’s

CrossFit Surge Travel WODs (click here to open the PDF with more WOD’s, it will take you to another page and then you have to click on it again and it will open)

WOD 1   WOD 7
For Time:   AMRAP in 10 minutes:
Run 200 Meters   3 Handstand Push Up
5 Burpees   6 Push Ups
50 squats   9 Bench Dips
Run 200 Meters    
10 Burpees   WOD 8
40 Squats   4 Rds For Time:
Run 200 Meters   10 SINGLE ARM PUSH PRESS RT ARM
15 Burpees   20 DB Swings (Shoulder Height)
30 Squats   10 SINGLE ARM PUSH PRESS LT ARM
Run 200 Meters   20 DB Swings (Shoulder Height)
20 Burpees   20 steps Single Arm Overhead Walking Lunge RT Arm
20 Squats   20 steps Single Arm Overhead Walking Lunge LT Arm
Run 200 Meters    
25 Burpees   WOD 9
10 Squats   3 Rds For Time:
    10 Push Ups
WOD 2   20 Split Squat Switch
5 Rds For Time:   30 DB Swings
25 Push Up    
25 Double Leg Bridge   WOD 10
25 Sit Up   3 Rds For Time:
    5 Single arm DB Clean Rt arm
WOD 3   5 Single arm DB Front Squat Rt arm
AMRAP in 12 Mins:   5 Single arm DB Push Press RT arm
5 Burpees   5 Single arm DB Clean LT arm
10 Push Ups   5 Single arm DB Front Squat LT arm
15 Squats   5 Single arm DB Push Press LT arm
     
WOD 4   WOD 11
4 x 400 Meter Sprints   400 Meter Walking Lunges For Time:
Rest 3 minutes between    
    WOD 12
WOD 5   As Many Rds in 10 Minutes
For Time:   10 Push Ups
50 Box Jumps   10 Sit Ups
50 Lunges   20 Steps Walking Lunges
50 Pushups    
50 Squats   WOD 13
50 Situps   5 Rds
    50 Mountain Climbers ea leg
WOD 6   25 Sit Ups
3 Rds For Time:    
Run 800 Meters   WOD 14
30 Split Squat Switch   5 Rds
Rest 4 Minutes between Rds   100 Jumping Jacks
    100 Mountain Climbers

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