ZombieFit

500th WOD: 09/26/11

by on Sep.26, 2011, under WOD

500th WOD! This workout is not for the weak of heart. Make sure you are familiar with Z-Fit WODS or other high-intensity workouts (CrossFit, etc.) prior to attempting it. Even the etudiant level is brutal.

Thanks to everyone for continuing to come to our site and preparing for the apocalypse!

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

3 rounds of: 25m quadrupedal movement, 5 burpees, 10 air squats and 10 jumping pull ups.

WOD 500
For time, complete the following movements:

├ętudiant:
25 burpees
50 jumping pull ups
50 air squats
50 push ups
100 jumping jacks
40 sit ups
35 five-foot precisions
100 jumping jacks
50 alternating leg lunges (25 each leg)

avancee
20 burpees
50 jumping pull ups
50 air squats
20 burpees
55 push ups
100 jumping jacks
20 burpees
55 sit ups
40 six-foot precisions
60 alternating leg lunges (30 each leg)
20 burpees

traceur:
25 precision-burpees
50 pull ups
50 air squats
25 pull-up burpees
50 push ups
100 jumping jacks
20 burpees
60 sit ups
30 seven-foot precisions
60 alternating leg lunges (30 each leg)
30 burpees

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