FIT AS FU*K


Leave a comment

“No equipment – no problem” by Anders Knudsen – WODs from Peru, Bolivia, Argentina, Galapagos etc.

 
 
 
 WOD on the beach in Lima, Peru. 
 
AMRAP/12 min.:
  • 3 reps, pull-ups to the neck
  • 3 reps, L-pull-ups
  • 3 reps normal pull-ups
 Google the local CrossFit Gym and ask if you can pass by for a class – they’re probably just as nice as in your own CrossFit gym. WOD from CrossFit Lima, Peru (1 of the 3 South American CrossFit affiliates). 
The local soda (hot colours) probably caused my PR in the Bear Complex -> 72 kg. in the last round 🙂
 

This slideshow requires JavaScript.

 
La Paz, Bolivia (3800 m)
A simple WOD which became a killer due to the hight.
 
Every minute/on the minute/20 min.: 
  • 10 dips/10 pull-ups 

This slideshow requires JavaScript.

 
Salta, Argentina.
 
WOD at the local playground – AMRAP/10 min.:
  • 10 push-ups
  • 3 handstand push-ups
  • 3 pistol squats
 
 
Argentina, a mountain bike trip, 3-4 hours in the hills and in the jungle 🙂
 
 
Climbing in Argentina, super for the arms and the grip. 
 

This slideshow requires JavaScript.

 
 
Find the local gym and ask if you can train there for a day. 
New Gym, Argentina.
 
WOD – 8 rounds of:
  • 5 overhead squats 50 kg.
  • 5 lunges 50 kg.
  • 10 pull-ups
 
Call an old friend who lives in the country/city, you’re visiting and make a “WOD-date” – here on the harbour in Buenos Aires…..
 
WOD: double tabata (40 sec. work/20 sec rest – 4 exercises)
  • Box jumps
  • Double unders
  • Push-ups
  • Burpees
 
 Hostel WOD, Chachapua, Peru – after a loooooong bus ride……
10 rounds:
  • 5 handstand push-ups
  • 5 stricte pull-ups in the door frame
  • 5 “buddy squats” with my travelling mate (90 kg)
 
 
La Paz, Bolivia – (3800 m)
5 rounds:
  • 10 thursters
  • 30 push-ups
Bonus: 100 double unders (super hard in the thin air) 
 
WOD on a boat, Galapagos Island.
 
In 10 min. complete the following: 
  • 100 pistol squat sub 6 min. 
  • 4 min. tabata buttom to buttom (min. 18 squats/round)