ZombieFit

Archive for August, 2011

WOD: 08/30/11

by on Aug.29, 2011, under WOD

Warm Up: run 1/4 mile OR row 250m OR bike 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 479

étudiant:
On the minute for 20 minutes perform 5 push ups, 5 sit ups and 5 air squats.

avancee:
On the minute for 5 minutes perform 5 push ups, 5 sit ups and 5 air squats. On the minute for the next 5 minutes (with no rest) perform 10 push ups, 5 sit ups and 5 air squats. On the minute for the next 5 minutes perform 10 push ups, 10 sit ups and 5 air squats. On the minute for the next 5 minutes perform 10 push ups, 10 sit ups and 10 air squats.

traceur:
Same as avancee, only after each round perform 2 burpees.

If you cannot complete all movements within the minute time frame, you must stop the exercise, complete 2 burpees, and the move on to the next minute’s repetitions.

Share
Leave a Comment more...

WOD: 8/29/11

by on Aug.29, 2011, under WOD

Warm Up: run 1/4 mile or bike 1 miles or row 250m followed by:

3 rounds of: 25m quadrupedal movement, 10 sit ups, 10 push ups, 10 jumping pull ups

WOD 478

Perform for time:

étudiant:
200m quadrupedal movement

avancée
300m forward quadrupedal movement

traceur
200m forward and 200m backward quadrupedal movement

Post time to comments

Share
Leave a Comment more...

WOD: 08/28/11

by on Aug.29, 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 pull ups (may sub with push ups if you don’t have a pull up bar).

WOD 477

étudiant:
5 rounds for time of: 15 lunges and 5 burpees.

avancée
5 rounds for time of: 15 lunges and 5 burpee pull ups.

traceur
5 rounds for time of: 15 lunges and 10 burpee pull ups.

Post time to comments.

Cool Down
Three 100m sprints with 2 minutes rest in between each run.

Share
Leave a Comment more...

WOD: 08/27/11

by on Aug.27, 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 jumping pull ups

WOD 476

étudiant:

3 rounds for time of:
25m kong walk
sprint 100m
5 five-foot precisions

avancée:

5 rounds for time of:
25m kong walk
sprint 100m
5 five-foot precisions

traceur:

5 rounds for time of:
50m kong walk
sprint 100m
10 five-foot precisions

Cool Down
Handstand hold to failure x 3.

Post time to comments.

Share
Leave a Comment more...

WOD: 08/25/11

by on Aug.24, 2011, under WOD

Warm Up:
3 rounds of: 50 jumping jacks, 100m jog, 50m sprint,

WOD 475
Then practice you parkour roll. If you have no training with a pk roll, or need some help with your roll, check out our tutorial:

Perform at least 50 rolls. I cannot put enough emphasis on learning how to roll properly and instinctively. The pk roll has literally kept me from seriously injuring myself, and is a skill absolutely necessary prior to taking your training outside.

étudiant:
In 10 minutes, complete as many rounds as possible of: 1 parkour roll, 3 push ups, 6 air squats, 9 sit ups.

avancee
In 15 minutes, complete as many rounds as possible of: 2 parkour roll, 3 pull ups, 6 push ups, 9 air squats.

traceur:
In 20 minutes, complete as many rounds as possible of: 2 parkour roll (alternate sides), 5 pull ups, 10 push ups, 15 air squats.

**Now, when performing this WOD, TAKE YOUR TIME WHEN PERFORMING THE PK ROLL. Concentrate on your form and technique, then bust through the rest of the round. Parkour rolls can be dangerous if not done correctly. Do not flip over your neck or over the center of your back. If ANY part of the roll hurts you are doing it wrong. Stop the timer, and practice the roll until you can perform it pain free. I HIGHLY suggest doing this on a padded service, whether that be carpet or otherwise.**

Post time to comments.

Cool Down
50 precision jumps. If you have experience with this movement, go outside and pick a spot to do these repetitions. If not, just pick a point on a flat surface to jump to. These jumps should be at 65% of your max broad jump.

Share
Leave a Comment more...