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

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

Skill Work: Precision practice. Perform 25 (etudiant) or 50 (avancee and traceur) precisions at 65% max effort. Concentrate on your form. You should NOT bounce out of your landing. Stick your landing. Pause. Then stand up and count to 2. This is not a conditioning exercise so take as much time as you need to perform these movements.

WOD 217

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.

Happy Labor Day! Sorry for the late posting!

Also, there will be NO class today as the gym is closed for the holiday.

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

3 rounds of 10: 10 air squats, 10 push ups, 10 sit ups, 10 pull ups (you may sub jumping pull ups for regular pull ups).

WOD 216
Tabata Parkour

étudiant:
Tabata air squats, 1 minute rest, tabata box jumps (12 inches), 1 minute rest, tabata 5 foot precisions, 1 minute rest, tabata jumping pull ups.

avancee
Tabata quadrupedal movement*, 1 minute rest, tabata box jumps (24 inches), 1 minute rest, tabata 6 foot precisions, 1 minute rest, tabata pull ups.

traceur:
Tabata quadrupedal movement*, 1 minute rest, tabata box jumps (30 inches), 1 minute rest, tabata 7 foot precisions, 1 minute rest, tabata L-sit pull ups.

Post total number of repetitions performed to comments.

**For the tabata QM, use each twenty second period to go as far as possible while performing the quadrupedal movement. Score yourself by tabulating feet traveled while QMing.

Cool Down
Go home and watch some parkour videos.

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

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

WOD 215

As quickly as possible:
étudiant:
Lunge walk 100m, then lunge walk backwards 100m. Make sure your knee touches the ground on every lunge.

avancée:
Same as above, only do this for 200m.

traceur:
Same as above, only do this for 300m.

Must be completed in 8 – 10 minutes.

Cool Down

3 x 100m sprint.

Post time to comments.