ZombieFit

WOD: 01/20/10

by on Jan.20, 2010, under WOD

Special thanks to Ana and Mary from WGN TV for coming out and spending some time this morning. I think I can speak for everyone when I say that it was a blast!

Also, welcome to all those coming to the site for the first time. Please take a minute and look at the links to the lower right-hand side under the Start Here link list.

Please use caution when starting any physical fitness program. When performing the ZombieFit WOD’s for the first time, make sure that you understand the movements, and can perform them accurately. If at any time your form deteriorates, slow down.

WOD 70

Warm Up: run 1/4 mile OR row 250m OR bike 2 miles.

3 rounds of 10: 10 air squats, 10 push ups, 10 sit ups, 10 pull ups (you may sub jumping pull ups for regular pull ups).

étudiant:
Perform 5 rounds for time of: 25m quadrupedal movement, 25 jumping jacks, 5 five-foot precisions

avancée
Perform 5 rounds for time of: 50m quadrupedal movement, 5 burpees, 10 five-foot precisions.

traceur
Perform 5 rounds for time of: 50m quadrupedal movement, 10 burpees, 10 six-foot precisions.

Post time completed to comments.

Cool Down
perform a 100 repetitions of either push ups, air squats, sit ups or pull ups. Only pick one exercise. When performing the exercises, go to failure on every set.

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