Warm Up: run 1/4 mile OR row 250m OR bike 1/2 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 706

étudiant:
For time, complete three rounds of:

15 burpees
5 push ups
15 air squats
5 sit ups

avancee
For time, complete four rounds of:

15 burpees
10 push ups
15 air squats
10 sit ups

traceur:
For time, complete five rounds of:

15 burpees
15 push ups
15 air squats
15 sit ups

Post time to comments

Had a great class yesterday with fantastic work! Now for the workout….

Warm Up: run 1/4 mile OR row 250m OR bike .5 miles.

3 rounds of: 10 push ups, 10 tuck jumps, 10 sit 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 10 n. If I suck at handstand push ups, I’ll perform 3 rounds of 5 handstand push ups (or their progression) and add that to the warm up.

WOD 692

This WOD is NOT for time. Complete each set of exercises as quickly as possible, but rest as much as needed in between each set. For instance, complete the first set of pull ups in the etudiant workout as quickly as possible. Rest as needed before continuing onto the set of 21 burpees. When you start the next set complete all reps as fast as you can. Do this for all levels.

étudiant:
21-15-9 repetitions of: jumping pull ups and burpees.

avancee:
21-15-9 repetitions of: jumping pull ups, air squats and burpees

traceur:
21-15-9 repetitions of: pull up burpees, push ups, air squats

Warm Up: run 1/4 mile OR row 250m OR bike .5 miles.

3 rounds of: 10 air squats, 10 push ups, 10 sit ups 1and 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 684

étudiant:

3 rounds for time of:

20 push ups
20 air squats
10 burpees

avancée

4 rounds for time of:

20 push ups
20 air squats
10 burpees

traceur

5 rounds for time of:

30 push ups
30 air squats
10 burpees

Post time to comments.

Warm Up:3 rounds of: 10 parkour squats/air squats; 10 sit ups; 10 push ups; 10 pull ups OR 10 handstand push ups

WOD 10

All levels:

Run a mile OR bike 10 miles OR row 2000 meters

Cool Down

25 burpees for time.

Post both times to the comments.