ZombieFit

WOD: 08/01/10 & 50,000 visitors

by on Jul.31, 2010, under WOD

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

3 rounds of 10: 10 air squats, 10 push ups, 10 sit ups, 10 pull ups (you may sub jumping pull ups for regular pull ups).

WOD 193

For time, perform the following movements:
étudiant:
100m backwards sprint
1 minute front-lean and rest*
100m backward sprint
10 burpees
100m backwards sprint
10 ground kongs
100m sprint
10 burpees
100m sprint
1 minute front-lean and rest*
100m sprint

avancée
100m backwards sprint
1.5 minute front-lean and rest*
100m backward sprint
20 burpees
100m backwards sprint
20 ground kongs
100m sprint
20 burpees
100m sprint
1.5 minute front-lean and rest*
100m sprint

traceur
100m backwards sprint
2 minute front-lean and rest*
100m backward sprint
30 burpees
100m backwards sprint
30 ground kongs
100m sprint
30 burpees
100m sprint
2 minute front-lean and rest*
100m sprint

*This is the push-up position fully extended. Your back, butt and stomach are all flat. Keep your arms underneath your shoulders. Push through the floor.

Post time completed to comments.

Cool Down
perform a 100 repetitions of either push ups, air squats, sit ups or pull ups. Only pick one exercise. When performing the exercises, go to failure on every set. Pick a different movement from yesterday’s WOD.

**Also, I am very happy to announce that sometime during today we had our 50,000th unique hit. We definitely want to reach out and thank all those that have came, and continue to come back, to our site. We hope that we can keep on giving you interesting and effective functional fitness workouts.

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