For the Long Weekend

Need a WOD for the long weekend when the gym is closed? Here's a few that require little to no equipment. Pick your poison (scale for time/reps/distance where necessary)!



1. "Invisible Fran" 21-15-9 of Air Squats and Pushups for time

2. Run 800m, 50 Air Squats, 3 Rounds for time

3. "Michael" 3 Rounds of 800m run, 50 back ext (sub good mornings) & 50 situps

4. Sprint 100 m, Walk 100 m: 10 rounds for time

5. 100 Burpees for time or 150 Burpees for Time

6. Run a mile (or two if you'd like), doing 10 pushups on the minute every minute.

7. Prison Rules: 20 Burpees, walk 15 feet, 19 Burpees, walk 15 feet, 18....down to 1 burpee.

8. 150 Pushups for time. Push until you cannot maintain form, then rest by running 400 meters before continuing to execute pushups with proper form. Repeat the run as necessary.



and don't forget two of my favorites:

9. "Griff"

Run 800 m

Run 400 m Backward

Run 800 m

Run 400 m Backward

10. For time: 400 m Walking Lunge



Note: Don't forget your warm up, cool down, and mobility exercises!



Merry Christmas!