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 157

étudiant:

3 rounds for time of:
50 ft quadrupedal movement (an example of QMing can be found here);
15 jumping pull ups (an example of jumping pull ups can be found here);
25 push ups (try to use full form – back is straight, ass is flat, chest to the floor and full extension of the arms at the top of the press).

avancée:

5 rounds for time of:
50 ft quadrupedal movement;
15 pull ups (kipping – an example of a kipping pull up can be found here);
25 push ups (full and correct form).

traceur:

5 rounds for time of:
100 ft quadrupedal movement;
15 – L-sit pull ups (an example of an L-sit pull can be found here – kind of a crappy video – keep your legs straight, tighten your abs and make sure you fully extend your arms. No cheating!!);
50 push 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 155

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

3 rounds of: 10 sit ups, 10 pull ups (or jumping pull ups), 10 air squats, 10 dips

WOD 152

étudiant:
On the minute, for ten minutes, complete the following:

2 burpees, 4 push ups, 6 sit ups.

avancée
On the minute, for ten minutes, complete the following:

3 burpees, 5 push ups, 7 sit ups.

traceur
On the minute, for ten minutes, complete the following:

5 burpees, 7 push ups, 9 sit ups.

If you cannot complete the movements within the minute time frame, you must immediately stop what you are doing, and start the next round from the beggining with an additional 2 burpees. So if you are doing the avancee level workout, and miss a round, you would start the next round with 5 burpees.

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

3 rounds of: 10 sit ups, 10 pull ups (or jumping pull ups), 10 air squats, 10 dips

WOD 151

étudiant:
3 rounds for time of:

10 burpees
10 push ups
10 alternating leg lunges
25m quadrupedal movement

avancée
3 rounds for time of:

10 burpees
10 push ups
10 alternating leg lunges
50m quadrupedal movement

traceur
5 rounds for time of:

10 burpees
10 push ups
10 alternating leg lunges
50m quadrupedal movement

Post time to comments.

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

3 rounds of: 25m quadrupedal movement, 10 sit ups, 10 pull ups (or jumping pull ups), 10 push ups, 10 air squats

WOD 150

étudiant:
Perform for time, and in as few sets as possible (i.e. go to failure on each movement), complete:

50 jumping pull ups
50 sit ups
50 air squats
50 push ups

avancée
Perform for time, and in as few sets as possible (i.e. go to failure on each movement), complete:

75 jumping pull ups
75 sit ups
75 air squats
75 push ups

traceur
Perform for time, and in as few sets as possible (i.e. go to failure on each movement), complete:

100 jumping pull ups
100 sit ups
100 air squats
100 push ups

Post time and the # of sets it took to complete the WOD to comments.