ZombieFit

Archive for June, 2011

WOD: 06/30/11

by on Jun.26, 2011, under WOD

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

3 rounds of: 25m quadrupedal movement, 10 push 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 431

étudiant:
Perform 250 air squats for time.

avancee
Perform 400 air squats for time.

traceur:
Perform 500 air squats for time.

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WOD: 06/29/11

by on Jun.26, 2011, under WOD

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

3 rounds of: 25m quadrupedal movement, 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 430
For time, complete 21-15-9 repetitions of:

étudiant:
18 inch box jumps
jumping pull ups

avancée
24 inch box jumps
pull ups

traceur
24 inch box jumps
pull ups
double unders

**If you do not have a box available, perform parkour squats (tuck jumps)**

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Cool Down
hold a plank position to failure twice.

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WOD: 06/28/11

by on Jun.26, 2011, under WOD

Warm Up: run 1/4 mile or bike 1 mile or row 250m followed by: 3 rounds of 10 air squats, 10 sit ups, 10 push ups, 10 pull ups.

WOD 429

For time, perform 3 rounds of:

étudiant:
run 400m
15 push ups

avancée:
run 400m
25 push ups

traceur
run 400m
50 push ups

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WOD: 06/27/11

by on Jun.26, 2011, under WOD

Posting from sunny Paris! Hope everyone had as good a weekend as I did.

Cheers!

Warm Up: run 1/4 mile or bike 1 mile or row 250m followed by: 3 rounds of 10 air squats, 10 sit ups, 10 push ups, 10 pull ups.

WOD 428

étudiant:
On the minute, for 10 minutes, complete the following repetitions:

3 push ups
5 jumping pull ups (sub with sit ups if no pull up bar)
9 air squats

avancée:
On the minute, for 15 minutes, complete the following repetitions:

5 push ups
7 pull ups (sub with sit ups if no pull up bar)
9 air squats

traceur
On the minute, for 20 minutes, complete the following repetitions:

5 handstand push ups
7 pull ups (sub with sit ups if no pull up bar)
9 air squats

*If you fail to complete the round in the given minute, you must stop the clock, perform 5 burpees, and then start the clock and continue the next minute’s movements.

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WOD: 06/25/11

by on Jun.21, 2011, under WOD

Warm Up: run 1/4 mile or bike 2 miles or row 250m followed by: 3 rounds of 10 air squats, 10 sit ups, 10 push ups, 10 pull ups.

WOD 427

étudiant:
3 rounds for time of: 5 lunges with each leg and 100m quadrupedal movement.

avancée:
5 rounds for time of: 10 lunges with each leg and 100m quadrupedal movement.

traceur
5 rounds for time of: 5 pistols with each leg and 100m quadrupedal movement.

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