WOD: 09/05/10
by ZombieFit on Sep.05, 2010, under WOD
Warm Up:: run 1/4 mile, bike 1/2 mile, row 250 m.
3 rounds of: 10 parkour squats/air squats; 10 sit ups: 50 ft quadrupedal movement.
WOD 215
As quickly as possible:
étudiant:
Lunge walk 100m, then lunge walk backwards 100m. Make sure your knee touches the ground on every lunge.
avancée:
Same as above, only do this for 200m.
traceur:
Same as above, only do this for 300m.
Must be completed in 8 – 10 minutes.
Cool Down
3 x 100m sprint.
Post time to comments.
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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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The keys to surviving Z-day are simple: Be able to lift and throw heavy things, run fast and for long distances, and be able to navigate obstacles and urban environments in an efficient manner. By following the ZombieFit WODs (workout of the day) and practicing parkour, you will achieve increased fitness through the performance of functional movements at high intensity and find within yourself the internal discipline and mental fortitude necessary to become a traceur.
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