Warm Up: run 1/4 mile OR row 250m OR bike 2 miles. Then practice you parkour roll. If you have no training with a pk roll, or need some help with your roll, use this progression from Ryan Doyle:

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

WOD 61

étudiant:
In 10 minutes, complete as many rounds as possible of: 1 parkour roll each side, 5 push ups, 10 air squats, 15 sit ups.

avancee
In 10 minutes, complete as many rounds as possible of: 1 parkour roll each side, 5 pull ups, 10 push ups, 15 air squats.

traceur:
In 20 minutes, complete as many rounds as possible of: 1 parkour roll each side of the body, 5 pull ups, 10 push ups, 15 air squats.

**Now, when performing this WOD, TAKE YOUR TIME WHEN PERFORMING THE PK ROLL. Concentrate on the 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.**

Post time to comments.

Cool Down
100 parkour rolls. Either side or alternating.

Warm Up: run 1/4 mile or bike 2 miles or row 250m followed by: 3 rounds of 10 double unders, 10 jpush ups, 10 sit ups and 10 dips.

WOD 60

étudiant and avancee:
21-15-9 repetitions of: burpees, push ups and sit ups (21 burpees, 21 push pus, 21 sit ups, 15 burpees, 15 push ups, 15 sit ups, etc.)

traceur:
21-15-9 repetitions of: burpees, push ups and sit ups. In between each round perform 50m quadrupedal movement.

Post time to comments.

Cool Down
100 deep knee air squats.

Warm Up: run 1/4 mile or bike 2 miles or row 250m followed by: 3 rounds of 10 double unders, 10 jumping jacks, 10 sit ups and 10 dips.

WOD 58

étudiant:
On the minute for ten minutes, complete: 5 jumping pull ups, 5 push ups and 10 air squats.

avancée:
On the minute, for ten minutes, complete: 5 pull ups, 10 push ups, 15 air squats.

traceur:
On the minute, for twenty minutes, complete: 5 pull ups, 10 push ups, 15 air squats.

This WOD was shamelessly stolen from Tri-Cities Crossfit. If you’re in the St. Charles area and looking for a great workout, I highly suggest you check them out.

WOD: 56

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 pull ups, 10 push ups.

WOD 22
Today we are working on the press progression of movements. PLEASE READ THIS PDF

étudiant:
Practice the press movement. Make sure that your feet are shoulder width apart with your elbows below and forward of the bar.

Perform 50 repetitions of the press using a broomstick or pvc pipe. This is NOT a conditioning WOD.

Perform 50 repetitions of the push press using a broomstick or pvc pipe. Ensure that your dip is not too deep. It should be about 1/5 of a squat depth.

Perform 50 repetitions of the push jerk using a broomstick or pvc pipe. Your set up is the same with this movement as the shoulder press and push press. Instead of driving through the dip (like in the push press) you will dip for a second time, causing your body to move underthe bar.

Pause after each rep and correct your form. Think about the movement each rep. Double check your feet, bar and elbow position. If possible, perform the movement in front of a mirror.

avancée
You should be familiar with all three of these movements. If you are not familiar with any of these movements, perform the exercises at an etudiant level. If you have some exposure, but require a spot, then keep the weight on the bar very light. Work on your form now, so that the strength may come later.

shoulder press sets of: 5, 5, 3, 3, 1, 1, 1.
push press sets of: 5, 5, 3, 3, 1, 1, 1.
push jerk sets of: 5, 5, 3, 3, 1, 1, 1.

traceur
The traceur should be intimately familiar with all three of these movements. Work towards your one rep max.

shoulder press sets of: 5, 5, 3, 3, 1, 1, 1.
push press sets of: 5, 5, 3, 3, 1, 1, 1.
push jerk sets of: 5, 5, 3, 3, 1, 1, 1.

Post weight to comments.

**If you do not have access to a bar and weight, work on your handstand push up progression. Complete 30 repetitions, regardless of your scaling. Please check out this awesome write-up from Jim at Beast Skills regarding HSPU progression.

Cool Down
21-15-9 of push ups and squats. ((21 push ups, 21 squats, 15 push ups, 15 squats, etc.))

WOD: 55

Warm Up: 3 rounds of 10 air squats, 10 double unders, 10 jumping jacks, 10 pull ups.

21-15-9 repetitions for time of:

étudiant:
lunges and push ups. In between each set perform 50m quadrupedal movement (21 – 50m qm – 15 – 50m qm – 9 – 50m qm).

avancée
one legged squats (pistols – alternating each leg) and push ups. In between each set, perform 100m quadrupedal movement.

traceur
one legged squats (pistols – no alternating, i.e. 21 reps of one legged squats with the left leg, then 21 reps with the right leg) and push ups. In between each set, perform 100m quadrupedal movement.