ZombieFit

WOD: 06/21/10

by on Jun.21, 2010, under WOD

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

On the minute, for 5 minutes, sprint 100m.

WOD 165
Tabata Parkour

├ętudiant:
Tabata air squats, 1 minute rest, tabata box jumps** (12 inches), 1 minute rest, tabata 5 foot precisions, 1 minute rest, tabata jumping pull ups.

avancee
Tabata quadrupedal movement*, 1 minute rest, tabata box jumps (24 inches), 1 minute rest, tabata 6 foot precisions, 1 minute rest, tabata pull ups.

traceur:
Tabata quadrupedal movement*, 1 minute rest, tabata box jumps (30 inches), 1 minute rest, tabata 7 foot precisions, 1 minute rest, tabata L-sit pull ups.

Post total number of repetitions performed to comments.

*For the tabata QM, use each twenty second period to go as far as possible while performing the quadrupedal movement. Score yourself by tabulating feet traveled while QMing.

**As always, you may sub tuck jumps for box jumps.

Cool Down
Go home and watch some parkour videos.

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