ZombieFit

WOD: 04/19/10

by on Apr.19, 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 124

Everyone:
Back squat sets of: 5, 5, 5. Try to work up to your highest 5 rep max.

If you are new to the back squat movement, practice with a piece of pvc pipe, a broomstick, or just a 45lb bar. If you do not have access to a squat rack or smith machine, perform 100 air squats, concentrating on your form and technique. Your lumbar spine should not be rounded at the bottom of your squat. Break 90 degrees if possible.

After that perform the following conditioning per ability level:

étudiant:
21-15-9 repetitions of: 12 inch box jumps, jumping pull ups

avancée
21-15-9 repetitions of: 24 inch box jumps, pull ups, double unders

traceur
21-15-9 repetitions of: 24 inch box jumps, pull ups, double unders, elbows to knees.

If you do not have a box available, perform parkour squats*.

Post time completed to comments.

Cool Down
hold a plank position to failure twice.

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