ZombieFit

WOD: 10/22/10

by on Oct.22, 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 250
Skill Work:

Quadrupedal Movement

Concentrate on just forward QM at this time. Make sure that you can seamlessly transistion with no excessive body movement. Complete at least 100m of forward quadrupedal movement. This is not a race! Go slow and learn the movement.

étudiant:
Half Tabata Sprints (4 rounds)*
Max effort** push ups
Max effort** jumping pull ups

avancée
Half Tabata Sprints (4 rounds)*
Max effort** push ups
Max effort** pull ups

traceur
Tabata Sprints (8 rounds)
Max effort** push ups
Max effort** pull ups

*The Tabata Protocol was originally designed as a running workout. Functional fitness advocates have been using it for body weight movements for years to great effect. In this instance, it is designed as a “sprint”, i.e. you run as fast as you can for 20 seconds. This. Is. Hard. If you can’t sprint for 20 seconds consistently, I would suggest doing a practice run prior to the WOD. Sprint at 75% effort for 20 seconds, and attempt to achieve that specific distance during each tabata set.

**Max effort in this instance means you perform as many of the movements as possible in at least a 2 minute time frame. The goal is to take minimal rest and work to failure (i.e., you should not be able to perform a single strict form push up or pull up after these sets). If you are taking rests of longer than 10 seconds to get consecutive movements after the 2 minute mark, consider yourself done.

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