HAPPY HALLOWEEN!

Warm Up: run 1/4 mile or bike 1/2 mile or row 500m followed by: 10 push ups, 10 sit ups, 10 jumping pull ups and 10 air squats

WOD 524
*For this WOD you need to make sure you have proper form and range of motion for your air squats!.

étudiant:
100 air squats for time. Remember to keep your form! Feet out 30 degrees shoulder width apart, knees bending over your toes, squat as low as you can and keep your back and head up!

avancée:
200 air squats for time.

traceur:
350 air squats for time.

CoolDown:
50 jumping jacks

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Warm Up: run 1/4 mile or bike 1/2 mile or row 500m followed by: 10 push ups, 10 sit ups, 10 jumping pull ups and 10 air squats

WOD 523
Perform for time, 21-15-9 repetitions of the following:

étudiant:
five-foot precisions
jumping pull-ups

avancée
six-foot precisions
pull-ups

traceur
seven-foot precisions
pull-up burpees

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Warm Up: run 1/4 mile or bike 1/2 mile or row 500m followed by: 2 rounds of 75m quadrupedal movement and 50 jumping jacks.

WOD 522

étudiant:
Max effort for 30 seconds for EACH exercise: push ups, sit ups, air squats, jumping pull ups. There is NO rest between exercises. Count your total reps completed for all exercises. After the first round (30 seconds of each exercise) take a 2 minute break. Perform 3 rounds total.

avancée
Max effort for 30 seconds for each exercise: push ups, sit ups, air squats, pull ups. Same as above, only complete 3 rounds. 2 minute rest between each round. Count your total reps for all exercises and rounds.

traceur
Max effort for 30 seconds for each exercise: handstand push ups, sit ups, air squats, pull ups. Complete 5 rounds. Rest 2 minutes between each round. Count your total reps for all exercises and rounds.

Warm Up: run 1/4 mile or bike 1/2 mile or row 500m followed by 3 rounds of: 10 sit ups 10 jumping pull ups and 10 dips.

WOD 521

étudiant:
Three rounds for time of:

Sprint 100m*
15 air squats
5 burpees

avancée
Three rounds for time of:

Sprint 100m*
25 air squats
10 burpees

traceur
Five rounds for time of:

Sprint 100m*
25 air squats
10 burpees

*May sub the sprints for 200m row.

Warm Up: Run 1/4 mile OR row 250m OR bike 2 miles, then:
3 rounds of 10 push ups, 10 sit ups, 10 air squats, 10 pull ups (may sub with jumping)

WOD 520
You are to perform these exercises until you fail to perform all movements in the 1 minute time (not to exceed 20 minutes). If you do not complete the repetitions in the minute round (when under the 15 minute mark), stop the clock and perform 2 burpees, then restart the clock and continue the movements for 15 minutes. You must attempt the movements for 15 minutes. If you fail to complete the movements in the 1 minute time frame after 15 minutes, that is your last round.

On the minute, and for at least 15 minutes but no longer than 20 minutes, complete the following:

étudiant:
3 push ups
5 air squats
7 jumping jacks

avancée
3 pull ups (if you are doing jumping pull ups, sub with 7 repetitions)
5 push ups
7 air squats

traceur
5 pull ups
7 push ups
9 air squats

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