ZombieFit

WOD: 10/20/10

by on Oct.20, 2010, under WOD

Warm Up: run 1/4 mile OR row 250m OR bike 1 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 249
Skill Work:

étudiant:
In as few sets as possible (i.e. go to failure each set), complete the following movements:

50 alternating leg lunges (25 each leg)
50 dips
50 jumping pull ups

avancée
In as few sets as possible (i.e. go to failure each set), complete the following movements:

50 alternating leg lunges (50 each leg)
50 dips
50 dead-hang pull ups

traceur
In as few sets as possible (i.e. go to failure each set), complete the following movements:

150 alternating leg lunges (75 each leg)
75 dips
75 dead-hang pull ups

**This is a strength workout and therefore NOT FOR TIME so you can take rest in between sets. Still, the WOD should not take longer than 45 minutes to complete.

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