ZombieFit

WOD: 05/16/11

by on May.15, 2011, under WOD

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

3 rounds of 10: 10 air squats, 10 push ups, 10 sit ups, 10 pull ups (you may sub jumping pull ups for regular pull ups).

WOD 394

For time, perform the following movements:
étudiant:
100m backwards sprint
1 minute front-lean and rest*
100m backward sprint
10 burpees
100m backwards sprint
10 ground kongs
100m sprint
10 burpees
100m sprint
1 minute front-lean and rest*
100m sprint

avancée
100m backwards sprint
1.5 minute front-lean and rest*
100m backward sprint
20 burpees
100m backwards sprint
20 ground kongs
100m sprint
20 burpees
100m sprint
1.5 minute front-lean and rest*
100m sprint

traceur
100m backwards sprint
2 minute front-lean and rest*
100m backward sprint
30 burpees
100m backwards sprint
30 ground kongs
100m sprint
30 burpees
100m sprint
2 minute front-lean and rest*
100m sprint

*This is the push-up position fully extended. Your back, butt and stomach are all flat. Keep your arms underneath your shoulders. Push through the floor.

Post time completed to comments.

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