ZombieFit

WOD: 01/11/11 & 01/12/11

by on Jan.12, 2011, under WOD

Sorry for the no posting of the WOD yesterday, but I was stuck in Alabama traveling for work with no internet access. So. . .here is two WODs to make up for it:

WOD 308
Warm Up: run 1/4 mile or bike 1/2 mile or row 250m followed by:
3 rounds of: 10 pull ups; 10 push ups; 10 air squats; 10 sit ups

21-15-9 repetitions for time of:

étudiant:
alternating leg lunges and push ups. In between each set perform 50m quadrupedal movement (21 – 50m qm – 15 – 50m qm – 9 – 50m qm).

avancée
lunges both legs (42 total reps for the first set) and push ups. In between each set, perform 100m quadrupedal movement.

traceur
one legged squats (pistols – no alternating, i.e. 21 reps of one legged squats with the left leg, then 21 reps with the right leg) and push ups. In between each set, perform 100m quadrupedal movement.

Cool Down
In as few sets as possible, complete 75 air squats.

WOD 309
Warm Up: run 1/4 mile OR row 250m OR bike 1/2 mile.

3 rounds of 10: 10 squats, 10 push ups, 10 double unders (or 50 single unders) and 10 push ups.

étudiant:
In 10 minutes, complete as many rounds as possible of: 25m quadrupedal movement, 5 push ups, 10 sit ups and 15 jumping jacks.

avancee
In 10 minutes, complete as many rounds as possible of: 50m quadrupedal movement, 5 burpees, 10 sit ups and 15 jumping jacks.

traceur:
In 20 minutes, complete as many rounds as possible of: 50m quadrupedal movement, 5 burpees, 10 sit ups and 15 jumping jacks.

Post rounds completed to comments

Cool Down
50 alternating lunges.

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