ZombieFit

WOD: 04/16/11

by on Apr.16, 2011, under WOD

Warm Up: run 1/4 mile OR row 250m OR bike 2 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 371

étudiant:

3 rounds for time of:
50 ft quadrupedal movement (an example of QMing can be found here);
15 jumping pull ups (an example of jumping pull ups can be found here);
25 push ups (try to use full form – back is straight, ass is flat, chest to the floor and full extension of the arms at the top of the press).

avancée:

5 rounds for time of:
50 ft quadrupedal movement;
15 pull ups (kipping – an example of a kipping pull up can be found here);
25 push ups (full and correct form).

traceur:

5 rounds for time of:
100 ft quadrupedal movement;
15 – L-sit pull ups (an example of an L-sit pull can be found here – kind of a crappy video – keep your legs straight, tighten your abs and make sure you fully extend your arms. No cheating!!);
50 push ups.

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