ZombieFit

WOD: 05/28/10

by on May.28, 2010, under WOD

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

3 rounds of: 25m quadrupedal movement, 10 sit ups, 10 pull ups (or jumping pull ups), 10 push ups, 10 air squats

WOD 147

étudiant:
For time, perform 3 rounds of the following:

Sprint 100m
25 air squats*
25 push ups*

avancée
For time, perform 3 rounds of the following:

Sprint 100m
50 air squats*
50 push ups*

traceur
For time, perform 5 rounds of the following:

Sprint 100m
50 air squats*
50 push ups*

**Attempt to perform the air squats and push ups in as few sets as possible, i.e. go to failure on each set.

Post time to comments.

Cool Down
Perform handstand holds against a wall till failure x 3.

WOD for Piosoend Alppe
For time:

20 115lb deadlifts
20 five-foot precisions
20 alternating leg lunges
20 air squats
20 push ups
20 65lb push presses
20 jumping pull ups

Share
: