ZombieFit

WOD: 11/07/09

by on Nov.06, 2009, under Fitness, 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 (may sub with push ups if you don’t have a pull up bar).

WOD 17

étudiant:
Complete the following sets, in this order, for time: 15 push ups, 1 squat, 13 push ups, 3 air squats, 11 push ups, 5 air squats, 9 push ups, 7 air squats, 7 push ups, 9 air squats, 5 push ups, 11 air squats, 3 push ups, 13 air squats, 1 push up, 15 air squats.

avancée
Complete the following sets, in this order, for time: 15 pull ups, 1 handstand push up, 13 pull ups, 3 handstand push ups, 11 pull ups, 5 handstand push ups, 9 pull ups, 7 handstand push ups, 7 pull ups, 9 handstand push ups, 5 pull ups, 11 handstand push ups, 3 pull ups, 13 handstand push ups, 1 pull up, 15 handstand push ups.

traceur
Same as avancee, only sub L-sit pull ups for regular pull ups.

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Cool Down
Three 100m forward quadrupedal movements.

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