WOD: 10/30/09
by ZombieFit on Oct.29, 2009, under WOD
Warm Up: run 1/4 mile or bike 2 miles or row 500m followed by:
3 rounds of: 10 pull ups; 10 push ups; 10 air squats; 10 sit ups
WOD 12
CrossFit WOD – Annie 50-40-30-20-10 rep rounds of double unders and sit ups. If you don’t have a jump rope available, sub the double unders with tuck jumps.
étudiant:
Perform “single-unders” with rounds of 100-80-60-40-20. If you do not have a jump rope, sub with tuck jumps in rounds of 30-20-10.
avancée
WOD as RX’d. 50-40-30-20-10 double unders/tuck jumps and sit ups.
traceur
same as avancée, only the entire wod must be completed in under 6 minutes.
Cool Down
100m backwards quadrupedal movement.
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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.
What if you woke up tomorrow to find your city overridden with zombies, would you survive? This may seem childish, but by preparing for the impossible, you'll be ready for the improbable.
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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