Warm Up: run 1/4 mile or bike .5 miles or row 250m followed by:

3 rounds of: 25m quadrupedal movement, 10 five-foot precisions, 10 jumping pull ups

WOD 649

étudiant:
21-15-9 of: push ups, sit ups and air squats.

avancée
21-15-9 of: push ups, sit ups, pull ups, air squats.

traceur
21-15-9 of: handstand push ups, sit ups, pull ups, air squats.

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

3 rounds of: 25m quadrupedal movement, 10 push 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 648

For time, perform:
étudiant:
50 burpees

avancee:
100 burpees

traceur:
100 pull-up or precision burpees*

*Instead of jumping up and clapping your hands over your head at the end of the burpee, you will either perform a pull-up or a five to six foot precision jump. Then after the movement you drop down into your press.

Post time to comments.

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

3 rounds of: 25m quadrupedal movement, 10 push 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 647

étudiant:
On the minute for 20 minutes perform 5 push ups, 5 sit ups and 5 air squats.

avancee:
On the minute for 5 minutes perform 5 push ups, 5 sit ups and 5 air squats. On the minute for the next 5 minutes (with no rest) perform 10 push ups, 5 sit ups and 5 air squats. On the minute for the next 5 minutes perform 10 push ups, 10 sit ups and 5 air squats. On the minute for the next 5 minutes perform 10 push ups, 10 sit ups and 10 air squats.

traceur:
Same as avancee, only after each round perform 2 burpees.

If you cannot complete all movements within the minute time frame, you must stop the exercise, complete 2 burpees, and the move on to the next minute’s repetitions.

Warm Up: run 1/4 mile or bike 1 miles or row 250m followed by:

3 rounds of: 25m quadrupedal movement, 10 sit ups, 10 push ups, 10 jumping pull ups

WOD 646

Perform for time:

étudiant:
200m quadrupedal movement

avancée
300m forward quadrupedal movement

traceur
200m forward and 200m backward quadrupedal movement

Post time to comments

Warm Up: run 1/4 mile or bike 1 mile or row 250m followed by:

3 rounds of: 10 air squats, 10 sit ups, 10 pull ups (may sub with push ups if you don’t have a pull up bar).

WOD 645

étudiant:
5 rounds for time of: 15 lunges and 5 burpees.

avancée
5 rounds for time of: 15 lunges and 5 burpee pull ups.

traceur
5 rounds for time of: 15 lunges and 10 burpee pull ups.

Post time to comments.

Cool Down
Three 100m sprints with 2 minutes rest in between each run.