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

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

WOD 117

étudiant:
300 air squats for time. CONCENTRATE ON YOUR FORM! Make sure to keep your knees tracking over your toes and keep that s-curve in your back on every repetition. This WOD is for time, but make each repetition count.

avancée
500 air squats for time.

traceur
600 air squats for time.

Post time to comments.

Also, make sure you check out the Aero Beginners Jam tomorrow at UIC. This is a great opportunity to come out and learn parkour in the urban environment in a safe and controlled manner. Even though this is not a ZombieFit event – Jeff, Jesse and myself will be in attendance. Hope to see you there!

Some of you may remember this post. If not, take a look and a quick read. It turns out our hero has reached 26th place in the contest. I’m asking y’all to share, embed, link to, and favorite this video and help him get to first place. If he does, he’ll be donating the entire grand prize to two amazing charities, the Canadian Cancer Society and the Canadian Make-a-Wish Foundation for Children with terminal diseases.

Here is the video- go HERE to rate and favorite it:

Rest Day! If you’ve missed a WOD, or are just feeling frisky, take a look in our archives for a workout and post your time/rounds/reps completed to comments.

AERO (Chicago Parkour Community) will be having a beginners oriented jam at UIC at 10am and we will be meeting at the intersection of Halsted and Harrison. There will be several different stations where different techniques will be presented and taught.  This is Aero’s first big jam of 2010 so it should be pretty fun!

You can check their forum for additional information.

Here is a map of where everyone will meet, and also some cool spots to jam:

View the meet up spot on Google Maps

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

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

WOD 116

étudiant:
15-7-9 repetitions for time of:

5 foot precisions; air squats and sit ups. In between each round perform 50m of quadrupedal movement.

avancée
21-15-9 repetitions for time of:

6 foot precisions; air squats and sit ups. In between each round perform 50m of quadrupedal movement.

21-15-9 repetitions for time of:

7 foot precisions; air squats and elbows to knees. In between each round, perform 50m of quadrupedal movement.

Post time to comments.