ZombieFit

WOD: 04/14/10

by on Apr.14, 2010, under WOD

Warm Up: run 1/4 mile OR row 250m OR bike 2 miles.
3 rounds of: 25m quadrupedal movement, 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 130

├ętudiant:
10-1-8-3-6-5-4-7-2-9 repetitions for time of:

5 foot precisions (even numbers)
burpees (odd numbers)

avancee
10-1-8-3-6-5-4-7-2-9 repetitions for time of:

6 foot precisions (even numbers)
burpees (odd numbers)
After each individual set, perform 10 sit ups.

traceur:
10-1-8-3-6-5-4-7-2-9 repetitions for time of:

6 foot precisions (even numbers)
pull-up burpees (odd numbers)
After each individual set 10 sit ups and a vault or safety roll

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