ZombieFit

Archive for February, 2010

WOD: 03/01/10

by on Feb.28, 2010, under WOD

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

3 rounds of 10: 25m quadrupedal movement, 10 dips, 10 five-foot precisions and 10 push ups.

WOD 99

étudiant:
3 rounds for time of: 50 air squats, 50 jumping pull ups, and 50 sit ups.

avancee
5 rounds for time of: 50 air squats, 50 jumping pull ups, and 50 sit ups.

traceur:
5 rounds for time of: 50 air squats, 50 jumping pull ups, and 50 sit ups. At the end of each round either row 250m OR bike 1 mile OR run 300m.

Post time to comments.

Cool Down
tabata push ups.

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WOD: 02/27/10

by on Feb.28, 2010, under WOD

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

3 rounds of 10: 10 squats, 10 sit ups, 10 double unders (or 50 single unders) and 10 push ups.

WOD 98

étudiant:
50 burpees for time.

avancee
75 burpees for time.

traceur:
100 burpees for time.

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WOD: 02/26/10

by on Feb.26, 2010, under WOD

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

3 rounds of 10: 10 squats, 10 sit ups, 10 double unders (or 50 single unders) and 10 push ups.

WOD 97
Tabata Parkour

étudiant:
Tabata air squats, 1 minute rest, tabata box jumps (12 inches), 1 minute rest, tabata 5 foot precisions, 1 minute rest, tabata jumping pull ups.

avancee
Tabata quadrupedal movement*, 1 minute rest, tabata box jumps (24 inches), 1 minute rest, tabata 6 foot precisions, 1 minute rest, tabata pull ups.

traceur:
Tabata quadrupedal movement*, 1 minute rest, tabata box jumps (30 inches), 1 minute rest, tabata 7 foot precisions, 1 minute rest, tabata L-sit pull ups.

Post total number of repetitions performed to comments.

**For the tabata QM, use each twenty second period to go as far as possible while performing the quadrupedal movement. Score yourself by tabulating feet traveled while QMing.

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02/26/10: Rest Day

by on Feb.26, 2010, under Rest day

Today should be your rest day in our WOD schedule, so sit back and relax!
For those of you in the Chicagoland area, keep your heads up 😀 the weather will be nice soon!

Make sure you still stretch today –  You should be stretching everyday!

Hmm, we’ll make this a “save your friend” day!
Do you have a friend who knows they should work out and get into shape but don’t really have the motivation to do so?  Have you ever told them they might be a future snack for dozens of zombies?? If not, get them hooked on ZombieFit!  Grab them and watch a zombie movie today, then tell them about parkour and ZombieFit! Boom! You got yourself a new training partner hehe.

Well anyways, where ever you are – enjoy your Friday!

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WOD: 02/24/10

by on Feb.24, 2010, under WOD

Warm up: run 1/4 mile OR bike 2 miles OR row 250m then:

3 rounds of 10: 50m quadrupedal movement, 5 foot precisions, push ups and double unders.

WOD 96

étudiant:
21-15-9 repetitions for time of: push ups, jumping jacks, air squats.

avancee:
21-15-9 repetitions for time of: push ups, jumping jacks, air squats. In between each set of exercises perform 25m of quadrupedal movement. That means after your first set of 21 push ups, do some QM. After the set of 21 jumping jacks, do some QM, etc. You must finish the WOD with a 25m quadrupedal movement.

traceur:
21-15-9 repetitions for time of: handstand push ups, jumping jacks, air squats. In between each set of exercises perform 25m of quadrupedal movement. That means after your first set of 21 push ups, do some QM. After the set of 21 jumping jacks, do some QM, etc. You must finish the WOD with a 25m quadrupedal movement.

Post time to comments.

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