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 air squats; 10 pull ups (may sub with jumping if needed)

Perform 50 safety rolls. This is skill work, so do not rush the exercises. Take your time.

WOD 213

étudiant:
21-15-9 repetitions for time of:

jumping pull ups
push ups
air squats

avancée
21-15-9 repetitions for time of:

jumping pull ups
push ups
air squats

After every set of movements perform a a safety roll* (so after your set of 21 jumping pull ups you will do a roll, after your 21 push ups you will do a roll, etc.). After each round (of 21, 15, 9) perform 5 burpees.

traceur
21-15-9 repetitions for time of:

jumping pull ups
push ups
air squats

After every set of movements, perform 2 safety rolls and a vault. After each round (of 21, 15, 9) perform 5 burpees.

Post time to comments.

*ONLY PERFORM SAFETY ROLLS IN THE WOD IF YOU ARE CONFIDENT THAT YOU ARE DOING THEM CORRECTLY. If at ANY time you are performing a roll and it hurts any area of your body YOU ARE DOING IT WRONG. Safety rolls are a fundamental skill in parkour, but there is some risk of injury. Check out our tutorial and practice the movement before you do the WOD.

Myself and some other peeps from Aero (Chicago Parkour) will be jamming in downtown Naperville today. We’re meeting at the parking garage next to Barnes and Noble off of Washington and Chicago. If you don’t know where that is, its marked with a green arrow on the following map. We’ll be there at 2:00p.m. and will probably stay there for a bit before moving on.

View Larger Map

Class is on tonight at Excel Gymnastics

Come on out for introductory parkour training and some wicked conditioning. This will be run slightly different than our Wednesday class in that we will warm up together, followed by open gym with conditioning at the end. I will be there to train, and will be available to help out beginners with basic parkour movements.

3N800 Peck Rd
St. Charles, IL 60175
(630) 513-0132

View Larger Map

Cost: 10$ for those who did not participate in last week’s Wednesday class. For those who came to class, admission is 5$.

Class is on tonight at Excel Gymnastics

Come on out for introductory parkour training and some wicked conditioning.

3N800 Peck Rd
St. Charles, IL 60175
(630) 513-0132

View Larger Map

Cost: 10$. Class includes a group warm-up, as well as introduction and practice of basic parkour movements. Instruction is followed by a short, but intense, conditioning session. Hope to see you there!

And remember, if you participate in class, admission to Monday’s open gym is half off (5 bucks). Participation includes the warm-up, level specific instruction and conditioning.

This is a video edited by Native and put together from footage taken this past Monday at the ZombieFit open gym at Excel Gymnastics.