WOD: 01/03/10
by ZombieFit on Jan.02, 2010, under WOD
WOD: 55
Warm Up: 3 rounds of 10 air squats, 10 double unders, 10 jumping jacks, 10 pull ups.
21-15-9 repetitions for time of:
étudiant:
lunges and push ups. In between each set perform 50m quadrupedal movement (21 – 50m qm – 15 – 50m qm – 9 – 50m qm).
avancée
one legged squats (pistols – alternating each leg) and push ups. In between each set, perform 100m quadrupedal movement.
traceur
one legged squats (pistols – no alternating, i.e. 21 reps of one legged squats with the left leg, then 21 reps with the right leg) and push ups. In between each set, perform 100m quadrupedal movement.
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ZombieFit
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Hey Rich, Just wondering…How many pushups for traceur? 21 as well?
Yep! Three rounds of pistols and push ups with repetitions of 21, 15, and 9 respectively. So it will go 21 pistols one leg, 21 pistols the other leg, 21 push ups, and 100m qm for round 1.
Same thing for round 2 and 3 only change the rep scheme.
Oooohh, FAIL. It was up on top the whole time?
Sorry about that. Ok, I’m off to the beach to get ‘er done.
Thank you, Rich!!