Warm Up: run 1/4 mile or bike 2 miles or row 500m followed by:
3 rounds of: 50m quadrupedal movement, 10 air squats, 10 sit ups, 10 jumping pull ups (may sub with push ups if you don’t have a pull up bar).

WOD 18

étudiant:
300 air squats for time.

avancée
500 air squats for time.

traceur
600 air squats for time.

Post time to comments.

Cool Down
One 100m sprint.

I WILL be present at Excel Gymnastics today for class. Check the Class Schedule page for the details.

Hope to see you there!

Warm Up: run 1/4 mile or bike 2 miles or row 500m followed by:
3 rounds of: 50m quadrupedal movement, 10 air squats, 10 sit ups, 10 jumping pull ups.

WOD 15
21-15-9 reps for time of:

étudiant:
push ups, air squats, sit ups. (i.e. 21 push ups, 21 air squats, 21 sit ups, 15 push ups, 15 air squats, 15 sit ups, 9 push ups, 9 air squats, 9 sit ups).

avancée
pull ups, push ups, air squats, sit ups.

traceur
pull ups, handstand push ups, air squats, sit ups.

Must be completed in 11 minutes.

Cool Down
5 standing broad jumps. (Max Effort)

I will be hosting a Z-Fit upper body conditioning session specifically focusing on parkour movements. It will take place in Grant Park at Van Buren and Michigan. It will start between 3:00 – 3:15 pm. This is a conditioning session more than it is a PK session. So I have to ask that no one do parkour until after conditioning, which will be over around 4:30pm. Make sure to eat a good meal before coming out. Hope to see you there. If you need to reach me my number is 708 253 8321

Warm Up: run 1/4 mile or bike 2 miles or row 500m followed by:
3 rounds of: 10 pull ups; 10 push ups; 10 air squats; 10 sit ups

WOD 13
Three rounds for time of:

étudiant:
50m ground kongs; 25 air squats; 25 jumping pull ups

avancée
50m ground kongs; 50 air squats; 25 pull ups

traceur
50m ground kongs; 50 air squats; 25 pull ups
Must be completed in 9 minutes.

Cool Down
sprint 100m three times. Rest two minutes between each sprint.