Much Props to Z-Fit’s Resident MMA Athlete – Roma Pawelek!
by ZombieFit on Mar.03, 2011, under Misc., WOD
Much congratulations to Roma Pawelek for recently winning her first ever MMA bout! In addition to being an all-around bad ass, Roma has also been a staunch supporter of ZombieFit from almost day 1. Anyone that knows Roma realizes that this is just the beginning.
Warm Up: run 1/4 mile or bike 2 miles or row 250m followed by:
3 rounds of: 10 sit ups, 10 push ups, 10 air squats, 10 pull ups (or handstand push ups)
WOD 345
On the minute, for 10 minutes, complete the following*:
étudiant:
100m sprint
avancée
100m sprint
10 air squats
traceur
100m sprint
10 air squats
5 push ups
Post time to comments.
*This means that you complete the prescribed movements at the start of each minute. Once completed, you rest for the remaining time in the minute and then start over again at the beginning of the next minute.
1 Comment for this entry
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ZombieFit
What if you woke up tomorrow to find your city overridden with zombies. . .would you survive? Here at ZombieFit we aim to help you prepare for the impossible, so you will be ready for the improbable.
The keys to surviving Z-day are simple: Be able to lift and throw heavy things, run fast and for long distances, be situationally aware 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 survivor.
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March 5th, 2011 on 12:50 am
Loudest crowd support of the night! None creating more noise than I
Way to go, Roma. All your hard work and dedication paid off. Can’t wait to watch you dominate again!
-Scott