WOD: 03/31/10
by ZombieFit on Mar.31, 2010, under WOD
Warm Up: run 1/4 mile OR row 250m OR bike 2 miles.
3 rounds of: 10 air squats, 10 push ups, 10 sit ups, 10 pull ups/jumping pull ups, and 10 isuckatthis**
**perform a movement that you suck at. If it is already in the warm up, then perform 15 repetitions of that movement instead of 10. For instance, if I suck at sit ups, and there are sit ups in the warm up, I’ll do 3 rounds of 15 instead of 3 rounds of ten. If I suck at handstand push ups, I’ll perform 3 rounds of 10 handstand push ups (or their progression) and add that to the warm up.
WOD 121
étudiant:
15-7-9 repetitions for time of:
18 inch box jumps (sub with tuck jumps if you don’t have something to jump to)
jumping pull ups
alternating leg lunges
avancée
21-15-9 repetitions for time of:
24 inch box jumps (sub with tuck jumps if you don’t have something to jump to)
pull ups
alternating leg lunges
traceur
21-15-9 repetitions for time of:
30 inch box jumps (sub with tuck jumps if you don’t have something to jump to)
pull ups
alternating leg pistols
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ZombieFit
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April 11th, 2010 on 3:52 pm
warm up: ran 1/4 and did the 3 rounds. used a towel for jumping pull ups.
étudiant: 6:21 (accidentally wrote down 15-17-9 for the reps. did towel jumping pull ups)
cool down: hang from pull up bar till failure.