WOD: 11/04/09
by ZombieFit on Nov.03, 2009, under WOD
Warm Up: run 1/4 mile or bike 2 miles or row 500m followed by:
3 rounds of: 50m quadrupedal movement, 10 air squats, 10 sit ups, 10 jumping pull ups.
WOD 15
21-15-9 reps for time of:
étudiant:
push ups, air squats, sit ups. (i.e. 21 push ups, 21 air squats, 21 sit ups, 15 push ups, 15 air squats, 15 sit ups, 9 push ups, 9 air squats, 9 sit ups).
avancée
pull ups, push ups, air squats, sit ups.
traceur
pull ups, handstand push ups, air squats, sit ups.
Must be completed in 11 minutes.
Cool Down
5 standing broad jumps. (Max Effort)
-
ZombieFit
What if you woke up tomorrow to find your city overridden with zombies. . .would you survive? Here at ZombieFit we aim to help you prepare for the impossible, so you will 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, be situationally aware 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 survivor.
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 becoming less and less important in today's society. Our goal is to be instructive in functional fitness and the parkour ideology. We sincerely hope you learn something from this site. Whether you need zombies to motivate you, or just want a good workout/place to learn parkour, we'll be able to help.You can also subscribe by email by filling the field below:
[...] Post: WOD: 11/04/09 http://bit.ly/1RW84Q #parkour #freerunning #fitness #chicagoI’m really hoping Bloomberg doesn’t turn into [...]