Warm Up: run 1/4 mile OR row 250m OR bike 2 miles.

3 rounds of: 10 air squats, 10 push ups, 10 sit ups, 10 pull ups/jumping pull ups, and 10 isuckatthis**

**perform a movement that you suck at. If it is already in the warm up, then perform 15 repetitions of that movement instead of 10. For instance, if I suck at sit ups, and there are sit ups in the warm up, I’ll do 3 rounds of 15 instead of 3 rounds of ten. If I suck at handstand push ups, I’ll perform 3 rounds of 10 handstand push ups (or their progression) and add that to the warm up.

WOD 121

étudiant:

15-7-9 repetitions for time of:
18 inch box jumps (sub with tuck jumps if you don’t have something to jump to)
jumping pull ups
alternating leg lunges

avancée
21-15-9 repetitions for time of:
24 inch box jumps (sub with tuck jumps if you don’t have something to jump to)
pull ups
alternating leg lunges

traceur
21-15-9 repetitions for time of:
30 inch box jumps (sub with tuck jumps if you don’t have something to jump to)
pull ups
alternating leg pistols

Post time to comments.

Warm Up: run 1/4 mile OR row 250m OR bike 2 miles.

3 rounds of: 25m quadrupedal movement, 10 push ups, 10 sit ups, 10 pull ups/jumping pull ups

WOD 120

étudiant:
3 rounds for time of:

100m sprint; 25 push ups; 25m quadrupedal movement; 50 air squats

avancée
5 rounds for time of:

100m sprint; 25 push ups; 50m quadrupedal movement; 50 air squats

traceur
5 rounds for time of:

200m sprint; 25 push ups; 50m quadrupedal movement; 50 alternating leg lunges

Post time to comments.

Rest Day! and Class at Excel Gymnastics

Come on out for introductory parkour training and some wicked conditioning.

3N800 Peck Rd
St. Charles, IL 60175
(630) 513-0132

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Cost: 10$. Class includes a group warm-up, as well as introduction and practice of basic parkour movements. Instruction is followed by a short, but intense, conditioning session. Hope to see you there!

Warm Up: run 1/4 mile OR row 250m OR bike 2 miles.

3 rounds of: 25m quadrupedal movement, 10 push ups, 10 sit ups, 10 pull ups/jumping pull ups

WOD 119

étudiant:
5 rounds for time of:
Run 100m
10 five foot precisions
10 push ups
10 air squats

avancée
5 rounds for time of:
Run 100m
15 five foot precisions
15 push ups
15 air squats

traceur
5 rounds for time of:
Run 200m
15 five foot precisions
10 handstand push ups
15 air squats

Post time to comments.

Warm Up: run 1/4 mile OR row 250m OR bike 2 miles.

3 rounds of: 25m quadrupedal movement, 10 push ups, 10 sit ups, 10 pull ups/jumping pull ups

WOD 118

étudiant:
Complete as many rounds as possible in 15 minutes of:

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

avancée
Complete as many rounds as possible in 15 minutes of:

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

traceur
Complete as many rounds as possible in 15 minutes of:

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

Post rounds completed to comments.