WOD: 02/15/10
by ZombieFit on Feb.15, 2010, under WOD
Warm Up:
Deadlift (for avancée and traceur levels): sets of 5, 3, 3, 1, 1. Make sure to go up in weight each set. The set of 5 should be easy. Your two sets of 1 repetition should be either a) 85% of your max effort deadlift; or b) something that is moderately difficult but achievable.
WOD 11
étudiant:
take a broomstick/empty bar and practice the deadlift.
avancée and traceur:
If you know your max effort deadlift, perform 5 sets of 10 repetitions at 55% of your max effort. If you do not know your max effort, use 40% of the one rep weight achieved during the warm up.
All levels: If you don’t have access to a gym or weightlifting set perform:
21-15-9 repetitions for time of: push ups, sit ups, air squats and jumping pull ups.
Cool Down
handstand against a wall until failure.
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ZombieFit
What is functional fitness? We think it is the ability to perform any given task, at anytime, quickly and efficiently. Functional fitness and situational awareness are necessary skills that are lacking in today's society. ZombieFit hopes to change that.
What if you woke up tomorrow to find your city overridden with zombies, would you survive? This may seem childish, but by preparing for the impossible, you'll be ready for the improbable.
The keys to surviving Z-day are simple: Be able to lift and throw heavy things, run fast and for long distances, and be able to navigate obstacles and urban environments in an efficient manner. By following the ZombieFit WODs (workout of the day) and practicing parkour, you will achieve increased fitness through the performance of functional movements at high intensity and find within yourself the internal discipline and mental fortitude necessary to become a traceur.
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