ZombieFit

WOD: 05/04/11

by on May.04, 2011, under WOD

Warm Up: run 1/4 mile or bike 1/2 miles or row 500m followed by:
3 rounds for time of: 10 air squats, 10 push ups, 10 jumping jacks, 100m sprint

WOD 385

21-15-9 repetitions for time of:

étudiant: Push ups, sit ups and air squats. At the end of the entire workout do static holds for 15 seconds. Plank in the push up position, sit in the squat position, and hold V positions for sit ups.

avancée
Push ups, sit ups, burpees, squats. Static hold at the end of the entire workout for 30 seconds. Plank in the push up position, sit in the squat position, and hold V positions for sit ups.

traceur
Push ups, sit ups, burpees, pull ups. static hold the end of each set for 45 seconds. Plank in the push up position, sit in the squat position, hold V positions for sit ups, and hold arms at 90 degree angle on bar for pull ups.

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