ZombieFit

Archive for April, 2011

WOD: 04/30/11

by on Apr.30, 2011, under WOD

Warm Up: run 1/4 mile or bike 1/2 miles or row 500m followed by:
3 rounds of: 10 pull ups; 10 push ups; 10 parkour squats; 10 sit ups

WOD 382

etudiant:
50 burpees for time.

avancee:
100 burpees for time.

traceur:
100 burpee pull-ups for time. (If you do not have a pull up bar available, perform a “precision burpee” instead. A precision burpee just adds a short broad jump to the end of each burpee. So instead of jumping up to grab the pull-up bar, you would jump forward 5 to 6 feet. If you have any questions, hit up the comments!)

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Cool Down
50m reverse quadrupedal movement x 3.

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WOD: 04/29/11

by on Apr.29, 2011, under WOD

Warm Up: run 1/4 mile or bike 1/2 miles or row 500m followed by:
3 rounds of: 10 pull ups; 10 push ups; 10 parkour squats; 10 sit ups

WOD 381

All levels: perform forward quadrupedal movement for 400 meters for time.

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Cool Down
10 precision jumps at 85% of your max broad jump.

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WOD: 04/28/11

by on Apr.28, 2011, under WOD

Warm Up:: run 1/4 mile, bike 1/2 mile, row 250 m.

3 rounds of: 10 air squats; 10 push ups; 10 sit ups; 10 air squats; 10 pull ups (may sub with jumping if needed)

WOD 380

étudiant:
For time, perform 100 repetitions of ONE of the following movements:

push ups, sit ups, jumping pull ups or air squats.

avancée
For time, perform 100 repetitions of ONE of the following movements:

push ups, sit ups, kipping pull ups or air squats. If you finish in under ten minutes, rest three minutes and then complete 100 repetitions of one of the other movements. If you do not finish in under 10 minutes, perform 50 repetitions of two of the other movements.

traceur
For time, perform 100 repetitions of ONE of the following movements:

push ups, sit ups, kipping pull ups or air squats. If you finish in under ten minutes, rest three minutes and then complete 100 repetitions of one of the other movements. Attempt to do this for all 4 movements.

Cool Down
3 x 100m sprints.

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Rest Day: 04/27/11

by on Apr.27, 2011, under Rest day

Rest Day!

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WOD: 04/26/11

by on Apr.26, 2011, under WOD

Warm Up: run 1/4 mile or bike 2 miles or row 500m followed by:
3 rounds of: 10 push ups, 10 air squats, 10 sit ups, 10 jumping pull ups

WOD 379

étudiant:
For time, complete 5 rounds of:

100m sprint
5 push ups
5 sit ups
5 air squats

avancée
For time, complete 7 rounds of:

100m sprint
5 push ups
5 sit ups
5 air squats

traceur
For time, complete 10 rounds of:

100m sprint
5 push ups
5 sit ups
5 air squats

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Cool Down
Handstand hold against wall to failure x 3.

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