Vacation WOD #1 

Warm Up 
3 sets
20 high knees 
10 knee hugs 
10 (total) lateral lunges 
5 tempo push ups (1,2,3 on the way down) 
5 up downs (burpee no push up) 

“Sea ya later legs”
400m walking lunges 
*EMOM 5 burpees 
-so the WOD is done when athletes complete the 400m walking lunge. 
However, every minute on the minute athletes must complete 5 burpees 

Vacation WOD #2 

Warm Up 
AMRAP 5 
20 jumping jacks 
5 tempo air squats (1,2,3 on the way down) 
10 (total) lunges 
10 hip bridges 
5 up downs

“Not so sweet 16” 
EMOM 16 
1 burpee
1 air squat 
-every round you will add 1 rep until failure. 
So minute 2 will consist of 2 burpees and 2 air squats, minute 3 will be 3 burpees and 3 air squats etc….
If you fail before 16 minutes you will go back to 8 burpees and 8 air squats to finish out the 16 min WOD 

Vacation WOD #3 

Warm Up 
3 sets :30 each 
-inchworms 
-squat hold
-plank 
-alt groiners

“Too much math for vacation”
AMRAP 20 
5 push ups 
10 sit ups 
15 air squats 
20 mountain climbers 

Vacation WOD #4 

Warm Up 
3 sets 
100m jog 
10 (total) quad pulls 
10 good mornings (hands gently behind the head) 
10 straight leg sit ups 
10 supermans with a :03 hold 

“6 pack abs or a keg of beer”
3 RFT 
800m run 
50 back extensions 
30 alt v ups (so single leg) 

Vacation WOD #5

Warm Up 
3 sets :30 each 
-inchworms with a push up
-lateral hop (no towel) 
-arm circles 
-bootstraps 

“Beach please”
EMOM 20 
5 pike push ups 
10 air squats 
15 lateral hops over a rolled up beach towel