Travel Wods with Limited Equipment : Jump Rope, Dumbbells, Pull Up bar

Travel Wods with Limited Equipment : Jump Rope, Dumbbells, Pull Up bar

1) For time:
200 Double unders
-every :30sec perform 2 burpees

 

2) For time:
21-15-9
Dumbbell Thrusters 55/35
Burpees

 

3) 10min AMRAP:
20 Double Unders
10 Dumbbell Push Press 45/25
5 Clapping Push Ups

 

4) 15min AMRAP:
5 Strict Pull ups
10 Dumbbell Bench Press 55/35
15 Double Unders

 

5) 4 Rounds:
Run 400m
20 Dumbbell Deadlifts 75/55
Rest 1:00

 

6) For Time:
30 Dumbbell Manmakers

 

7) For Time:
20-15-10-5:
Dumbbell Front Squats 55/35
Dumbbell Push Ups
Pull Ups

 

8) For time:
50 Dumbells Thrusters 55/35
-every minute perform 20 double unders

 

9) 10min AMRAP:
5 Left Single Arm Dumbbell Thrusters 55/35
5 Right Single Arm Dumbbell Thrusters 55/35
25 Double Unders
10 Thursters 45/25
25 Double Unders

 

10) For Time:
50 Strict Pull Ups
-every minute perform 3 Burpees

 

11) 5 Rounds:
Run 200m
Farmers Carry 200m 75/55
15 pull ups

 

12) 6 Rounds:
50 Double Unders
10 Burpees
Run 200m

 

13) For time:
50 Double Unders
50 Burpees
25 Double Unders
25 Dumbbell Thrusters 55/35
25 Double Unders
50 Burpees
50 Double Unders

 

14) 20min AMRAP
5 Long Jumps
10 Dumbbell Goblet Squats 55/35
5 Burpees
20 Double Unders

 

15) 5 Rounds
Run as fast as possible for 1:00
rest :30
20 Goblet Squats
rest :30
then after 5 rounds do 30 Burpees

 

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Thank you for your interest in CrossFit Lando!  The first step is to set up a no obligation, complimentary intro session where we take you through the essential movements used in CrossFit, BootCamp, or Weightlifting. We also answer any questions you may have about the program and put you through a short, intense WOD (workout of the day) to give you a feel for what we do.

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