Warm Up: run 1/2 mile, bike 1/2 mile, row 250 m.

3 rounds of: 10 parkour squats/air squats; 20 sit ups; 10 push ups

WOD 9

étudiant:

5 rounds for time of:

10 jumping pull ups; 10 sit ups; 10 twelve inch box jumps.

avancée:

5 rounds for time of:

10 pull ups; 10 sit ups; 10 twenty-four inch box jumps

traceur:

5 rounds for time of:

10 L-sit pull ups; 10 sit ups; 10 thirty-six inch box jumps

Cool Down

200m quadrupedal movement.

Just in case you didn’t notice, I’ve been kind of slacking with posting daily WOD’s for the past 5 days. I have to apologize as I had a 3 day jury trial last week and court this morning in St. Louis. Still, that is no excuse, and we’ll work harder to keep the site updated.

These are only my views and opinions, some shared among other practitioners around the world.

Every traceur (practitioner of Parkour) has their different view point on what parkour is and what it means to them.
This is only normal, and really isn’t a bad thing. We all learn from each other, from skills to philosophies.

In my experience, many of the traceurs I have met, take to Parkour as a hobby more than a lifestyle or a philosophy.
For them, the day to day workout sessions and occasional parkour jam are enough to supplement their training.
When I took to Parkour, this is the way I practiced.  I had yet to realize just how much and how many aspect of life go into training to be a “complete” traceur.

Many may think that the practice of certain skills may be going too far when practiced everyday.
Many traceurs forget just how important some skills are other than strength.  I was fortunate to find certain articles about training that had a great impact on the way I train everyday.

Please visit and read these articles @ Urban Freeflow.
http://www.urbanfreeflow.com/category/artgeneral/

Warm Up:: run 1/2 mile, bike 1/2 mile, row 250 m.

3 rounds of: 10 parkour squats/air squats; 20 sit ups: 75 ft quadrupedal movement.

WOD 8

étudiant:

3 sets of push ups – each until total failure (loss of correct posture and technique). If you cannot do a full push, do 200 push ups on your knees.

avancée:

4 sets until total failure

traceur:

5 sets until total failure. rest 5 minutes – then 1 set of pull ups until total failure

Cool Down

5 minute jog and a stretch

Sorry for the lack of the WOD’s the past two days. I’ve been crazy busy with work and am still without internet at home (which will hopefully be remedied tomorrow). I will be posting a WOD for yesterday and today shortly.

Thanks for your patience!