WOD out BOX

WOD #1

3 Rounds For Time:

Run 800m
50 Air Squats

WOD #2

10 Rounds For Time:

10 Pushups
10 Sit ups
10 Squats

WOD #3

For Time:

200 Air Squats

WOD #4

5 Rounds For Time:

Run 200m
10 Squats
10 Push Ups

WOD #5

3 Rounds For Time:

Run 200m
25 Pushups

WOD #6

3 Rounds For Time:

10 Handstand Pushups
Run 200m

WOD #7

20 Rounds For Time:

5 Pushups
5 Squats
5 Situps

WOD #8

10-9-8-7-6-5-4-3-2-1 sit-ups e um sprint de 100 metros entre cada série

WOD #9

21-15-9

Air Squats
Pushups

WOD #10

Fique um total de 5 minutos em handstand

WOD #11

For Time:

Run 1 mile

WOD #12

6 Rounds For Time:

10 Pushups
10 Air Squats
10 Sit Ups

WOD #13

5 Rounds For Time:

3 Tuck Jumps
3 Squats
3 Broad Jumps

WOD #14

8 Rounds For Time:

Handstand 30 seconds
10 Squats

WOD #15

10 Rounds For Time:

10 Pushups
Run 100m

WOD #16

For Time:

Run 1 mile, lunging 30 steps every minute

WOD #17

5 Rounds For Time:

Handstand 30 seconds
20 Air Squats

WOD #18

For Time:

250 Air Squats

WOD #19

4 Rounds For Time:

10 Tuck Jumps
10 Pushups
10 Situps

WOD #20

For Time:

100 Burpees

WOD #21

10 Rounds For Time:

10 Pushups
10 Squats
10 Tuck Jumps

WOD #22

5 Rounds For Time:

Handstand 1 minute
Hold bottom of the squat 1 minute

WOD #23

10 Rounds For Time:

Sprint 100m
Walk 100m

WOD #24

For Time:

100 Pushups

WOD #25

10-9-8-7-6-5-4-3-2-1 Rep Rounds For Time:

Burpees
Situps

WOD #26

3 Rounds:

50 Situps
Run 400m

WOD #27

10 Rounds For Time:

10 Walking Lunges
10 Pushups

WOD #28

10 Rounds For Time:

10 Burpees
Run 100m

WOD #29

4 Rounds For Time:

Run 400m
50 Air Squats

WOD #30

10 Rounds For Time:

10 Pushups
10 Squats

WOD #31

Tabata Squats:

20 seconds on 10 seconds rest, 8 rounds.

WOD #32

For Time:

Run 800m
100 Air Squats
Run 800m

WOD #33

7 Rounds For Time:

7 Air Squats
7 Burpees

WOD #34

5 Rounds For Time:

50 Air Squats
Rest the amount of time it took to complete the 50

WOD #35

For Time:

Run 1 mile — do 10 Pushups every minute

WOD #36

8 Rounds For Time:

Run 100m
30 Air Squats

WOD #37

10 Rounds For Time:

10 Situps
10 Burpees

WOD #38

For Time:

250 Jumping Jacks

WOD #39

For Time:

100 Jumping Jacks
75 Air Squats
50 Pushups
25 Burpees

WOD #40

5 Rounds For Time:

Run 1 minute Squat 1 minute

WOD #41

3 Rounds For Time:

10 Air Squats
10 Push ups
10 Situps

WOD #42

For Time:

50 Air Squats Rest for 2 minutes between rounds.

WOD #43

3 Rounds For Time:

20 Jumping Jacks
20 Burpees
20 Air Squats

WOD #44

10 Rounds For Time:

Run 100m
20 Air Squats

WOD #45

For Time:

100 Push-ups
100 Sit-ups
100 Squats

WOD #46

3 Rounds For Time:

30 Push-ups
40 Sit-ups
50 Squats

WOD #47

AMRAP in 20 minutes:

5 Pushups
10 Situps
15 Squats

WOD #48

21-15-9 Rep Rounds for Time:

Walking Lunges (each leg)
Handstand Push-ups

WOD #49

3 Rounds for Time:

Run 400m
50 Squats
25 Pushups

WOD #50

For Time:

Run 1000m
100 Air Squats
50 Pushups

WOD #51

Squats for time (escolha um número entre 100 e 500)

WOD #52

10-9-8-7-6-5-4-3-2-1 for Time:

Burpees
Pushups
Situps

WOD #53

AMRAP in 20 minutes:

5 Handstand push-ups
10 Pistols

WOD #54

“Annie”

50-40-30-20-10 for Time:

Double-Unders
Sit-ups

WOD #55

50-40-30-20-10 Rep Rounds for Time:

Single Unders
Pushups

WOD #56

For Time:

Burpees (50-150 – escolha um número e manda ver!)

WOD #57

For Time:

Run 800m
50 Squats
50 Situps

WOD #58

For Time:

Run 1 mile
100 Push-ups
200 Squats
Run 1 mile

WOD #59

21-15-9 Rep Rounds for Time:

Handstand Push-ups
Chair Dips
Push-Ups

WOD #60

For Time:

21 Pushups
42 Squats
15 Pushups
30 Squats
9 Pushups
18 Squats

WOD #61

For Time:

400m Walking Lunges

WOD #62

For Time:

Run 400 meters
50 Squats
Run 400 meters
50 Push-ups
Run 400 meters
50 Sit-ups
Run 400 meters

WOD #63

For Time:

80-60-40-20 Reps of Air Squats
40-30-20-10 Reps of Situps
20-15-10-5 Reps of Handstand Pushups

WOD #64

For Time:

50 Walking Lunges
800m run
50 Walking Lunges

WOD #65

For Time:

30 Handstand Pushups
40 Jump squats
50 Situps
60 Squats
70 Double unders

WOD #66

AMRAP in 20 minutes:

10 Bench dips
10 Box jumps
10 Walking Lunges

WOD #67

For Time:

60 Pushups
Run 400m
40 Pushups
Run 800m
20 Pushups
Run 1 mile

WOD #68

5 Rounds For Time:

100 Single Unders
50 Squats

WOD #69

For Time:

150 Double Unders

WOD #70

“Nicole”

AMRAP in 20 minutes of:

Run 400
Max rep pull ups

WOD #71

For Time:

100 Air Squats
75 Situps 50 Box Jumps
25 KTE’s
Run 400m

WOD #72

“Michael”

3 rounds for time of:

Run 800m
50 Back Extensions
50 Situps

WOD #73

For Time:

2 Minutes Double Unders
2 Minutes Situps
Rest 1 min
90 sec Double Unders
90 sec Situps
Rest 1min
60 sec Double Unders
60 sec Situps

WOD #74

For Time:

100 Air Squats
75 Situps
50 Box Jumps
25 KTE’s

Run 400m

WOD #75

10 Rounds For Time:

Sprint 100m
20 Air Squats

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