WOD: 09/30/11
by ZombieFit on Sep.30, 2011, under WOD
Warm Up: run 1/4 mile OR row 250m OR bike 1 miles.
3 rounds of: 10 air squats, 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 501
Forward Quadrupedal movement – please note that this is NOT for time. Concentrate on the movement. Keep your back flat and your hips square. If you’re feeling a little frisky, try to do the movement as if you were on a six inch rail.
étudiant:
Perform 200m quadrupedal movement.
avancée
Perform 300m quadrupedal movement.
traceur
Perform 400m quadrupedal movement.
Cool Down
3 x 100m sprint. 30 seconds rest in between sprints.
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ZombieFit
What if you woke up tomorrow to find your city overridden with zombies. . .would you survive? Here at ZombieFit we aim to help you prepare for the impossible, so you will be ready for the improbable.
The keys to surviving Z-day are simple: Be able to lift and throw heavy things, run fast and for long distances, be situationally aware and be able to navigate obstacles and urban environments in an efficient manner. By following the ZombieFit WODs (workout of the day) and practicing parkour, you will achieve increased fitness through the performance of functional movements at high intensity and find within yourself the internal discipline and mental fortitude necessary to become a survivor.
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