ZombieFit

WOD: 11/07/10

by on Nov.07, 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 262

étudiant:
3 rounds for time of running 400m followed by 5 repetitions of ONE of the exercises in the following video:


Video courtesy of Eva T. I highly suggest her blog for anyone looking for quick and brutal workouts when you are lacking equipment.

So the workout will look like this: 400m run, 5 wall burpees, 400m run, 5 wall burpees, 400m run, 5 wall burpees. Take your time and make sure you understand the movement prior to performing the movement. Practice it several times before starting your sets.

avancée
3 rounds for time of running 400m and 10 repetitions of an exercise from the above video. Take your time and make sure you understand the movement prior to performing the movement. Practice it several times before starting your sets.

traceur
4 rounds for time of running 400m and 10 repetitions of an exercise from the above video. Take your time and make sure you understand the movement prior to performing the movement. Practice it several times before starting your sets.

Cool Down
30 lunges with both legs (60 total).

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