Level One - Day's Twenty-Three and Twenty-Four WOD

Good Morning, Athletes!

HAPPY BIRTHDAY, NORM!

These next two WOD’s come as a special request.

Many times, our lives find a way to get in between our health and fitness. This is not always a bad thing. It teaches us adaptability. We learn how to take what we are given and make it work for our purposes. As we said in the Marines, “Improvise, Adapt, and Overcome.”

WOD’s Twenty-three and Twenty-four are travel work-outs in which absolutely no equipment is needed. A couple weeks ago, two of our athletes found themselves in a hotel room with no ability to do the entire WOD as prescribed so they made some changes and found out how awesome a simple 2-flight set of stairs can be in kicking one’s ass.

Whenever you find yourself somewhere other than home, get into the habit of looking at what is around you and thinking in terms of “How can I use that in a workout?” Benches in the park become box jumps, one-legged step-ups, elevated push-ups, and dip stands. Ottomans in Grandmom’s tea room become dip stands, agility ladders, and prowler sleds. Curbs, stairs, books, doors, and more become tools for training. Even cars. Find a parking lot, pick a time or distance, put it in neutral, and PUSH!

Here are two workouts to put in your back pocket for any trip. You will be doing both this week – however when you do them is up to you, obviously dependent on when you can find the 15 minutes to get it in. Remember – they take no equipment whatsoever and can be done anywhere so if you get to bed and realize that you had not completed the workout then…you got it. Get it done!

Travel WOD’s (to be done in any order you choose):

• 1 Round for time
o 21 push-ups, 42 squats
o 15 push-ups, 30 squats
o 9 push-ups, 18 squats

• AMRAP – 12 Minutes
o 10 Bench Dips
o 10 Box Jumps
o 10 Lunges (each leg) – change direction each round, lunge forward first, then backward.

Super simple. Enjoy.

Post thoughts, time, and reps to comments.

Have fun. DO WORK!

3…2…1…GO!

Coach