ZombieFit

WOD: 01/27/10

by on Jan.26, 2010, under WOD

Warm Up: run 1/4 mile or bike 2 miles or row 250m followed by:
3 rounds of: 50m quadrupedal movement, 10 sit ups, 10 double unders.

Warm up the standing press. Perform 5, 5, 3, 3, 1, 1 repetitions. Start with light weight and move toward 75% of your max effort. This is a warm up, so every set should be somewhat easily performed. If you’re going to failure, lower the weight! If you do not have any experience with the press movement, use a pvc pipe or broomstick (or just the bar) and practice the movement.

WOD 76

étudiant:
Using just the pvc pipe, broomstick or 45lb bar (depending on your strength and ability with the movement) perform for time: 10 repetitions of the press movement (even though this is a for time workout, concentrate on the proper form of the press), 20 push ups, 10 presses, 20 air squats, 10 presses, 20 jumping pull ups, 10 presses.

avancée
Perform for time: 10 presses @ 45% of your max effort press (if you do not know your max effort press, but can do a handstand push up, perform a press using 40% of your bodyweight), 25 push ups, 10 presses @ 45%, 25 air squats, 10 presses @ 45%, 25 pull ups, 10 presses @ 45%.

traceur
Perform for time: 10 presses @ 65% of your max effort press (if you do not know your max effort press, but can do a handstand push up, perform a press using 60% of your bodyweight), 50 push ups, 10 presses @ 65%, 50 air squats, 10 presses @ 65%, 50 pull ups, 10 presses @ 65%.

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Cool Down
In as few sets as possible, complete 50 dips.

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