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

WOD 177
Precision Ladder

With a continuously running clock do one precision the first minute, two precisions the second minute, three three precisions the third minute… continuing as long as you are able.

Use as many sets each minute as needed. Please be sure to check out our Precision Tutorial Page.

étudiant:
Stand in place and mark the spot where your feet are. Then find a spot (either visually or by marking it) approximately 4 feet away. That spot is where you’ll be precisioning to for the above WOD.

avancée
Pick a precision length of 85% of your max broad jump. If possible precision over a gap or up to a ledge.

traceur
Max effort every precision. If possible, precision over a gap or to a ledge.

Post rounds completed to comments.

Cool Down
In the smallest number of sets complete 50 pull ups. (May sub with chin ups, jumping pull ups, or l-sit pull ups depending on your ability level) followed by 50 push ups.

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

3 rounds of: 25m quadrupedal movement, 100m sprint 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 163

étudiant:
In 10 minutes, perform as many rounds as possible of:

3 push ups
5 sit ups
7 air squats

avancée:
In 15 minutes, perform as many rounds as possible of:

5 jumping pull ups
7 sit ups
9 push ups

traceur*:
In 20 minutes, perform as many rounds as possible of:

5 pull ups
7 sit ups
9 push ups

Post rounds completed to comments.

*This was the WOD I did yesterday, try to beat my 18+ rounds!

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

3 rounds of: 10 air squats, 10 push ups, 10 sit 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 161

étudiant:
For time, complete 21-15-9 repetitions of:

tuck jumps
push ups
alternating leg lunges

avancée:
For time, complete 21-15-9 repetitions of:

tuck jumps
push ups
alternating leg lunges

After every five repetitions of each movement, perform a parkour safety roll.

traceur:
For time, complete 21-15-9 repetitions of:

tuck jumps
handstand push ups
leg lunges each leg (21 on left, 21 on right, 15 on left, 15 on right, etc.)

After every five repetitions of each movement, perform a parkour safety roll.

Post time to comments.

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

3 rounds of: 10 air squats, 10 push ups, 10 sit 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 160

étudiant:
Perform, for time, the following movements:

20 jumping pull ups
20 air squats
20 five-foot precisions
Sprint 100m
20 five-foot precisions
20 air squats
20 jumping pull ups

avancée:
Perform, for time, the following movements:

30 jumping pull ups
30 air squats
30 five-foot precisions
Sprint 200m
30 five-foot precisions
30 air squats
30 jumping pull ups

traceur:
Perform, for time, the following movements:

40 jumping pull ups
40 air squats
40 five-foot precisions
Sprint 400m
40 five-foot precisions
40 air squats
40 jumping pull ups

Post time to comments.

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

3 rounds of: 10 air squats, 10 push ups, 10 sit 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 158

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.

Post time to comments.

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