ZombieFit

ZombieFit WOD: 10/08/09

by on Oct.08, 2009, under WOD

Warm up: Run 1/4 mile, bike 1/2 mile or row 250 m; followed by 3 rounds of:
10 air squats; 10 sit ups.

WOD 1.

étudiant: 3 rounds for time of:
50 ft quadrupedal movement (an example of QMing can be found here);
10 jumping pull ups (an example of jumping pull ups can be found here);
and 25 push ups (if you can perform more than 5 push ups in a row, please 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.

This must be completed in under 18 minutes.

Cool-Down
Hold a handstand against a wall till failure.

Post your time for the completed WOD to the comments section.

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