WOD 127

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

3 rounds of 10: 10 air squats, 10 push ups, 10 sit ups, 10 pull ups (you may sub jumping pull ups for regular pull ups).

étudiant:
Perform 5 rounds for time of: 25m quadrupedal movement, 25 jumping jacks, 5 five-foot precisions

avancée
Perform 5 rounds for time of: 50m quadrupedal movement, 5 burpees, 10 five-foot precisions.

traceur
Perform 5 rounds for time of: 50m quadrupedal movement, 10 burpees, 10 six-foot precisions.

Post time completed to comments.

Cool Down
perform a 100 repetitions of either push ups, air squats, sit ups or pull ups. Only pick one exercise. When performing the exercises, go to failure on every set.

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 bike 2 miles or row 500m followed by:
3 rounds of: 10 pull ups; 10 push ups; 10 air squats; 10 sit ups

WOD 126

étudiant:
Three rounds for time of: 50m ground kongs; 25 air squats; 25 jumping pull ups

avancée
Three rounds for time of: 50m ground kongs; 50 air squats; 25 pull ups

traceur
Five rounds for time: 50m ground kongs; 50 air squats; 25 pull ups

Cool Down
sprint 100m three times. Rest two minutes between each sprint.

WOD 125

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

3 rounds of 10: 10 air squats, 10 push ups, 10 sit ups, 10 pull ups (you may sub jumping pull ups for regular pull ups).

étudiant:
Perform 5 rounds for time of: 25m quadrupedal movement, 25 jumping jacks, 5 five-foot precisions

avancée
Perform 5 rounds for time of: 50m quadrupedal movement, 5 burpees, 10 five-foot precisions.

traceur
Perform 5 rounds for time of: 50m quadrupedal movement, 10 burpees, 10 six-foot precisions.

Post time completed to comments.

Cool Down
perform a 100 repetitions of either push ups, air squats, sit ups or pull ups. Only pick one exercise. When performing the exercises, go to failure on every set.

Today is a rest day! Enjoy the beautiful weather! Perhaps practice something less stressful on the body such as balance work. Find a railing and try to balance in various positions, standing parallel or perpendicular to the railing. Try your best to keep your balance if you are falling a bit. This struggle for balance will work the stabalizer muscles in your legs and/or arms.

If you do just feel like chillin out, check out some of these articles on urbanfreeflow.org. They are some of my favorite articles on parkour and fitness.