WOD: 10/13/09
by ZombieFit on Oct.13, 2009, under WOD
Warm Up:: run 1/4 mile, bike 1/2 mile, row 250 m.
3 rounds of: 10 parkour squats/air squats; 10 push ups; 10 sit ups; 50 ft quadrupedal movement.
WOD 4
étudiant:
3 rounds for time of:
25m kong walk
sprint 100m
avancée:
5 rounds for time of:
25m kong walk
sprint 100m
traceur:
5 rounds for time of:
50m kong walk
sprint 100m
Must be completed in under 9 minutes.
Cool Down
karaoke (side stepping crossovers) 200m both sides
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1 Comment for this entry
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ZombieFit
What is functional fitness? We think it is the ability to perform any given task, at anytime, quickly and efficiently. Functional fitness and situational awareness are necessary skills that are lacking in today's society. ZombieFit hopes to change that.
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The keys to surviving Z-day are simple: Be able to lift and throw heavy things, run fast and for long distances, and be able to navigate obstacles and urban environments in an efficient manner. By following the ZombieFit WODs (workout of the day) and practicing parkour, you will achieve increased fitness through the performance of functional movements at high intensity and find within yourself the internal discipline and mental fortitude necessary to become a traceur.
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April 2nd, 2010 on 11:09 pm
did this on April 2nd 2010…
warm up: ran 1/4 mile and did the 3 rounds.
avancée: 8:04
first time doing kong walks. seriously fun movement. reminds me of the first time doing qm. just one step at a time.
cool down: sprint up 5 flights of stairs x3. every other step and as quiet as possible.