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 211

For time:
étudiant:
Lunge walk 200m, then lunge walk backwards 100m. Make sure your knee touches the ground on every lunge.

avancee
Lunge walk 300m, then lunge walk backwards 200m. Make sure your knee touches the ground on every lunge.

traceur:
Lunge walk 400m, then lunge walk backwards 300m.

Make sure your knee touches the ground on every lunge.

There will be no class today or Tuesday  due to circumstances out of our control. We apologize for the inconvenience and will have class at our regular time on Wednesday.

Thanks!!

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 George Edward Woodberry said, “Defeat is not the worst of failures. Not to have tried is the true failure.”

Also, as every Monday @ 8:30p.m., 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$

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 210

étudiant:
In as few sets as possible, complete:

30 push ups
30 air squats
30 jumping pull ups
30 sit ups

avancée
In as few sets as possible, complete:

50 push ups
50 air squats
50 jumping pull ups
50 sit ups

traceur
In the fewest sets possible, complete:

75 push ups
75 air squats
75 jumping pull ups
75 sit ups

Post total # of sets to comments.

Cool Down
2x100m sprint

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 209
Compare to your performance for WOD 152

étudiant:
On the minute, for ten minutes, complete the following:

2 burpees, 4 push ups, 6 sit ups.

avancée
On the minute, for ten minutes, complete the following:

3 burpees, 5 push ups, 7 sit ups.

traceur
On the minute, for ten minutes, complete the following:

5 burpees, 7 push ups, 9 sit ups.

If you cannot complete the movements within the minute time frame, you must immediately stop what you are doing, and start the next round from the beggining with an additional 2 burpees. So if you are doing the avancee level workout, and miss a round, you would start the next round with 5 burpees.