WOD: 06/21/10
by ZombieFit 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
étudiant:
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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ZombieFit
What is functional fitness? We think it is the ability to perform any given task, at anytime, quickly and efficiently. Functional fitness and situational awareness are necessary skills that are lacking in today's society. ZombieFit hopes to change that.
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