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

3 rounds of: 10 air squats; 10 push ups; 10 sit ups; 10 air squats; 10 pull ups (may sub with jumping if needed)

WOD 173

étudiant:
For time, perform the following:

25m quadrupedal movement
100m sprint
25 burpees
100m sprint
25m quadrupedal movement

avancee
For time, perform the following:

50m quadrupedal movement
200m sprint
25 burpees
200m sprint
50m quadrupedal movement

traceur:
For time, perform the following:

50m quadrupedal movement
200m sprint
50 burpees
200m sprint
50m quadrupedal movement

Post time to comments.

Cool Down
tabata squats.

Class at Excel Gymnastics!
Reminder: Wednesday classes are now from 8:30pm to 10:00pm.

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, bike 1/2 mile, row 250 m.

3 rounds of: 10 air squats; 10 push ups; 10 sit ups; 10 air squats; 10 pull ups (may sub with jumping if needed)

WOD 172

étudiant:
3 rounds for time of: 25 air squats, 25 jumping pull ups, and 25 sit ups.

avancee
5 rounds for time of: 25 air squats, 25 jumping pull ups, and 25 sit ups.

traceur:
5 rounds for time of: 50 air squats, 50 jumping pull ups, and 50 sit ups.

Post time to comments.

Cool Down
tabata push ups.

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

3 rounds of: 10 air squats; 10 push ups; 10 sit ups; 50 ft quadrupedal movement.

WOD 171

étudiant:
Complete as many rounds as possible in 20 minutes of:

10 jumping jacks
10 air squats
10 jumping jacks
10 push ups
10 jumping jacks
10 five-foot precisions
10 jumping jacks

avancée:
Complete as many rounds as possible in 20 minutes of:

15 jumping jacks
15 air squats
15 jumping jacks
15 push ups
15 jumping jacks
15 five-foot precisions
15 jumping jacks

traceur:
Complete as many rounds as possible in 20 minutes of:

25 jumping jacks
25 air squats
25 jumping jacks
25 push ups
25 jumping jacks
25 five-foot precisions
25 jumping jacks

Post rounds completed to comments.

Rest Day! If you missed a day in the last cycle pick one of the past WODs and rock it. Try to pick a WOD that you feel is challenging. As Joseph Campbell said, “Opportunities to find deeper powers within ourselves come when life seems most challenging.”

Also, as every Monday, we have class atExcel Gymnastics

Come out for introductory parkour training and some wicked conditioning.

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

View Larger Map

Cost: 10$

As a quick aside, the recent ZombieFit article in the Chicago Tribune was listed on the mainpage of Fark – a news aggregation website and online community that I have been a member of since 2007. It brings me great pleasure to welcome all the Farkers to our site, and if any of y’all ever make it to a class, your first one is on me.