ZombieFit

WOD: 06/14/10

by on Jun.14, 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 160

étudiant:
Perform, for time, the following movements:

20 jumping pull ups
20 air squats
20 five-foot precisions
Sprint 100m
20 five-foot precisions
20 air squats
20 jumping pull ups

avancée:
Perform, for time, the following movements:

30 jumping pull ups
30 air squats
30 five-foot precisions
Sprint 200m
30 five-foot precisions
30 air squats
30 jumping pull ups

traceur:
Perform, for time, the following movements:

40 jumping pull ups
40 air squats
40 five-foot precisions
Sprint 400m
40 five-foot precisions
40 air squats
40 jumping pull ups

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