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

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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.

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

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 jumping pull ups

WOD 644

étudiant:

3 rounds for time of:
25m kong walk
sprint 100m
5 five-foot precisions

avancée:

5 rounds for time of:
25m kong walk
sprint 100m
5 five-foot precisions

traceur:

5 rounds for time of:
50m kong walk
sprint 100m
10 five-foot precisions

Cool Down
Handstand hold to failure x 3.

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Warm Up:
3 rounds of: 50 jumping jacks, 100m jog, 50m sprint,

WOD 643
Then practice you parkour roll. If you have no training with a pk roll, or need some help with your roll, check out our tutorial:

Perform at least 50 rolls. I cannot put enough emphasis on learning how to roll properly and instinctively. The pk roll has literally kept me from seriously injuring myself, and is a skill absolutely necessary prior to taking your training outside.

étudiant:
In 10 minutes, complete as many rounds as possible of: 1 parkour roll, 3 push ups, 6 air squats, 9 sit ups.

avancee
In 15 minutes, complete as many rounds as possible of: 2 parkour roll, 3 pull ups, 6 push ups, 9 air squats.

traceur:
In 20 minutes, complete as many rounds as possible of: 2 parkour roll (alternate sides), 5 pull ups, 10 push ups, 15 air squats.

**Now, when performing this WOD, TAKE YOUR TIME WHEN PERFORMING THE PK ROLL. Concentrate on your form and technique, then bust through the rest of the round. Parkour rolls can be dangerous if not done correctly. Do not flip over your neck or over the center of your back. If ANY part of the roll hurts you are doing it wrong. Stop the timer, and practice the roll until you can perform it pain free. I HIGHLY suggest doing this on a padded service, whether that be carpet or otherwise.**

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Cool Down
50 precision jumps. If you have experience with this movement, go outside and pick a spot to do these repetitions. If not, just pick a point on a flat surface to jump to. These jumps should be at 65% of your max broad jump.

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