ZombieFit

Archive for November, 2009

WOD: 12/01/09

by on Nov.30, 2009, under WOD

Warm Up: run 1/4 mile or bike 2 miles or row 500m followed by: 2 rounds of 250m quadrupedal movement and 50 jumping jacks.

WOD 34
étudiant:
Max effort for 30 seconds for EACH exercise: push ups, sit ups, air squats, jumping pull ups. There is NO rest between exercises. Count your total reps completed for all exercises. After the first round (30 seconds of each exercise) take a 2 minute break. Perform 3 rounds total.

avancée
Max effort for 30 seconds for each exercise: push ups, sit ups, air squats, pull ups. Same as above, only complete 5 rounds. 2 minute rest between each round. Count your total reps for all exercises and rounds.

traceur
Max effort for 30 seconds for each exercise: handstand push ups, sit ups, air squats, muscle ups. Complete 5 rounds. Rest 2 minutes between each round. Count your total reps for all exercises and rounds.

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WOD: 11/30/09

by on Nov.29, 2009, under WOD

Warm Up: run 1/4 mile or bike 2 miles or row 500m followed by:
3 rounds of: 10 sit ups, 10 push ups, 10 air squats, 10 pull ups (or handstand push ups)

WOD 33
Complete 21-15-9 repetitions for time of:

étudiant:
12 inch box jumps, push ups, sit ups.

avancée
24 inch box jumps, push ups, elbows to knees

traceur
36 inch box jumps, push ups, elbows to knees

If needed sub parkour squats for box jumps.

Cool Down
100m quadrupedal movement.

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What if Zombies Knew Parkour?

by on Nov.27, 2009, under Media

This is a video from the guys at Northern Parkour. These guys are amazing traceurs, and have unbelievable video, tutorials and documentaries. Please check them out. This video is especially pertinent to this website. We know you need parkour to survive the zombie apocalypse. But what if the zombies knew parkour?

Also from Northern Parkour, is the following part 1 of the a documentary about parkour. I highly suggest that any practitioner of parkour watch it.

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WOD: 11/28/09

by on Nov.27, 2009, under WOD

Warm Up: run 1/4 mile or bike 2 miles or row 500m followed by:
3 rounds of: 10 sit ups, 10 push ups, 10 air squats, 10 pull ups (or handstand push ups)

WOD 32
Complete as many rounds as possible in 20 minutes of:

étudiant:
5 foot precision, 5 push ups, 10 air squats.

avancée
two 7 foot precisions, 10 push ups, 15 air squats

traceur
three 7 foot precisions, 10 push ups, 15 air squats

Cool Down
Perform 5 sets of 2 handstand push ups.

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WOD: 11/27/09

by on Nov.26, 2009, under WOD

Warm Up: run 1/4 mile or bike 2 miles or row 500m followed by:
3 rounds of: 10 sit ups, 10 push ups, 10 air squats, 10 pull ups (or handstand push ups)

WOD 31

étudiant:
tabata squats and tabata push ups.

avancée
tabata squats, tabata push ups, tabata sit ups and tabata pull ups

traceur
tabata squats, tabata push ups, tabata sit ups, tabata pull ups and tabata 5 foot precisions.

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