WOD: 09/02/10
by ZombieFit on Sep.02, 2010, under WOD
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)
Perform 50 safety rolls. This is skill work, so do not rush the exercises. Take your time.
WOD 213
étudiant:
21-15-9 repetitions for time of:
jumping pull ups
push ups
air squats
avancée
21-15-9 repetitions for time of:
jumping pull ups
push ups
air squats
After every set of movements perform a a safety roll* (so after your set of 21 jumping pull ups you will do a roll, after your 21 push ups you will do a roll, etc.). After each round (of 21, 15, 9) perform 5 burpees.
traceur
21-15-9 repetitions for time of:
jumping pull ups
push ups
air squats
After every set of movements, perform 2 safety rolls and a vault. After each round (of 21, 15, 9) perform 5 burpees.
Post time to comments.
*ONLY PERFORM SAFETY ROLLS IN THE WOD IF YOU ARE CONFIDENT THAT YOU ARE DOING THEM CORRECTLY. If at ANY time you are performing a roll and it hurts any area of your body YOU ARE DOING IT WRONG. Safety rolls are a fundamental skill in parkour, but there is some risk of injury. Check out our tutorial and practice the movement before you do the WOD.
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I’m definitely having problems doing the safety rolls. I keep hitting my shoulder.. I’ll keep practicing.
What part of the shoulder are you landing on? Are you still on the knee progression or have you moved to standing?
Try slowing down the movement and concentrate on collapsing instead of falling.
Good luck!!
I’m landing on the top part of my shoulder. Between the neck & the top of my arm. My left one. I’m just doing the knee progression right now.
Okay thanks.. I’ll try that.