1. “MARY” WOD
20min AMRAP
5 Handstand Push-ups
10 Pistol Squats
15 Pull-ups (find a tree or get creative 🤓)

2. 500 DOUBLE UNDERS FOR TIME
500 Double-unders for time
At beginning of each minute, do 3 Air Squats

3. HERO WOD “J.T.”
21-15-9 reps of:
Handstand push-ups
Ring dips (dips off a box/chair- place eights on lap to increase difficulty)
Push-ups

4. THE HOTEL ROOM WOD
20 Rounds for Time:
5 Push-ups
5 Air Squats
5 Sit-ups

5. 200 AIR SQUATS
For Time:
200 Air Squats

6. “ANGIE”
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats

7.  GYMNASTIC CONDITIONING
3 Rounds for Time:
10 Handstand Push-ups
Run 200m

8. COUNTDOWN BY BURPEES
10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time:
Burpees
Sit-ups

9. “ANNIE”
50-40-30-20-10 Reps of:
Double-unders
Sit-ups

10. REVERSE PYRAMID WOD
50 Sit-ups
40 Push-ups
30 Box Jumps (24” / 20”)
20 Pull-ups
10 Bench Dips
40 Sit-ups
30 Push-ups
20 Box Jumps (24” / 20”)
10 Pull-ups
30 Sit-ups
20 Push-ups
10 Box Jumps (24” / 20”)
20 Sit-ups
10 Push-Ups
10 Sit-ups

11. GYMNASTIC FANTASTIC
3 Rounds for Time:
10 Muscle-ups
10 Forward Rolls
20 Pistol squats, alternating
Handstand walk 20 yards

12.  “CINDY”
20min AMRAP
5 Pull-ups
10 Push-ups
15 Air Squats

13. GYMNASTIC STAMINA WOD
21-18-15-12-9-6-3 Reps of:
Handstand Push-ups
L Pull-ups

14. 20 MINUTE EMOM
Minute 1: 15 Push-ups
Minute 2: 10 Pull-ups
Minute 3: 15 Sit-ups
Minute 4: 20 Lunges

15. CARDIO WOD
8 Rounds for Time:
Run 400m
Rest 90 seconds

16. MUSCLE-UPS FOR TIME
For Time:
30 Muscle-ups

17. 10 TO 1
Round 1 will be 10 burpees and 1 pull-up, and so on.
For time:
10-9-8-7-6-5-4-3-2-1 Burpees
1-2-3-4-5-6-7-8-9-10 Pull-ups

18. HERO WOD “MURPH”
1-mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-mile Run

19. TABATA SOMETHING ELSE
32 intervals of 20 seconds of work and 10 seconds of rest.  Each movement has 8 rounds. (Download a TABATA timer if you don’t have one)
Tabata Pull-ups
Tabata Push-ups
Tabata Sit-ups
Tabata Air Squats

20. LEG BURN-OUT
3 Rounds for Time:
100-ft Walking Lunge
50 Air Squats
50 Hip Extensions