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 592
Precision Ladder

With a continuously running clock do one precision the first minute, two precisions the second minute, three three precisions the third minute… continuing as long as you are able.

Use as many sets each minute as needed. Please be sure to check out our Precision Tutorial Page.

étudiant:
Stand in place and mark the spot where your feet are. Then find a spot (either visually or by marking it) approximately 4 feet away. That spot is where you’ll be precisioning to for the above WOD.

avancée
Pick a precision length of 85% of your max broad jump. If possible precision over a gap or up to a ledge.

traceur
Max effort every precision. If possible, precision over a gap or to a ledge.

Post rounds completed to comments.

Cool Down
In the smallest number of sets possible, complete 50 push ups and 50 pull ups. (May sub with chin ups, jumping pull ups, or l-sit pull ups depending on your ability level).

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 590

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 589

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 beginning 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.

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 588

étudiant:
For time, complete 15-9-7 repetitions of: 5 foot precisions, dips and sit ups. After each total round complete a 100m sprint or sprint on a bike 1/4 mile or row 125m.

avancee:
For time, complete 21-15-9 repetitions of: 6 foot precisions, dips and sit ups. After each total round complete a 100m sprint or sprint on a bike 1/4 mile or row 125m.

traceur:
For time, complete 21-15-9 repetitions of: 6 foot precisions, dips and elbows to knees. After each total round complete a 100m sprint or sprint on a bike 1/4 mile or row 125m.

Post time to comments.

Cool Down
Perform a plank hold till failure times 3.

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

3 rounds of: 10 air squats, 10 push ups, 10 sit ups, 10 pull ups/jumping pull ups, and 10 isuckatthis**

**perform a movement that you suck at. If it is already in the warm up, then perform 15 repetitions of that movement instead of 10. For instance, if I suck at sit ups, and there are sit ups in the warm up, I’ll do 3 rounds of 15 instead of 3 rounds of ten. If I suck at handstand push ups, I’ll perform 3 rounds of 10 handstand push ups (or their progression) and add that to the warm up.

WOD 587
25-15-10 repetitions for time of:

Etudiant
sit ups, air squats and jumping jacks

Avancee
sit ups, air squats and 5 foot precisions

Traceur
sit ups, tuck jumps and 7 foot precisions.

Post time to comments.