ZombieFit

WOD: 06/15/10

by on Jun.15, 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 161

étudiant:
For time, complete 21-15-9 repetitions of:

tuck jumps
push ups
alternating leg lunges

avancée:
For time, complete 21-15-9 repetitions of:

tuck jumps
push ups
alternating leg lunges

After every five repetitions of each movement, perform a parkour safety roll.

traceur:
For time, complete 21-15-9 repetitions of:

tuck jumps
handstand push ups
leg lunges each leg (21 on left, 21 on right, 15 on left, 15 on right, etc.)

After every five repetitions of each movement, perform a parkour safety roll.

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