ZombieFit

WOD: 01/26/12

by on Jan.26, 2012, under WOD

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

3 rounds of: 25m quadrupedal movement, 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 584

étudiant:
Perform the following movements for time:

25 air squats
25m quadrupedal movement
25 push ups
25m quadrupedal movement
25 sit ups
25m quadrupedal movement
25 jumping pull ups
25m quadrupedal movement
25 five foot precisions

avancée
Perform the following movements for time:

50 air squats
25m quadrupedal movement
50 push ups
25m quadrupedal movement
50 sit ups
25m quadrupedal movement
50 jumping pull ups
25m quadrupedal movement
50 five foot precisions

traceur
Perform the following movements for time:

50 air squats
50m quadrupedal movement
50 push ups
50m quadrupedal movement
50 sit ups
50m quadrupedal movement
50 jumping pull ups
50m quadrupedal movement
50 five foot precisions

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WOD: 01/24/12

by on Jan.24, 2012, under WOD

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

3 rounds of: 25m quadrupedal movement, 10 push ups, 10 sit ups, 10 pull ups/jumping pull ups

WOD 582

For time, complete the following:
étudiant:
20 push ups
40 jumping jacks
20 sit ups
40 jumping jacks
20 air squats
40 jumping jacks
20 jumping pull ups

rest 1 minute: 400m sprint.

avancee:
25 push ups
25 jumping pull ups
25 sit ups
25 jumping pull ups
25 air squats
25 jumping pull ups
25 5 foot precisions
25 jumping pull ups

Rest 1 minute: 400m sprint

traceur:
25 push ups
25 pistols left leg
25 handstand push ups
25 pistols right leg
25 pull ups
25 knees to elbows
25 5 foot precisions
25 jumping pull ups

Rest 1 minute: 400m sprint x 2

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WOD: 01/22/12

by on Jan.22, 2012, under WOD

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

3 rounds of 10: 10 air squats, 10 push ups, 10 sit ups, 10 pull ups (you may sub jumping pull ups for regular pull ups).

WOD 581(Rapture WOD)
5 rounds for time of:

étudiant:
25 jumping jacks
25 air squats
25 push ups
25m quadrupedal movement

avancee
25 pull ups
25 air squats
25 push ups
50m quadrupedal movement

traceur:
25 pull up-burpees
25 air squats
25 handstand push ups
100m quadrupedal movement

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WOD: 01/21/12

by on Jan.21, 2012, under WOD

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

3 rounds of 10: 10 air squats, 10 push ups, 10 sit ups, 10 pull ups (you may sub jumping pull ups for regular pull ups).

WOD 580

étudiant:
5 rounds for time of 10 burpees and 10 push ups.

avancee
5 rounds for time of 10 burpees and 15 push ups

traceur:
10 rounds for time of 5 burpees and 5 handstand push ups

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