ZombieFit

WOD: 10/01/11

by 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 502

étudiant:

25 air squats, 25 sit ups and 25 push ups. 5 meter QM in between each set. Complete for time.

avancée

35 tuck jumps, 35 sit ups and 35 push ups. 10 meter QM in between each set. Complete for time.

traceur

50 pistols or one legged air squats (make sure to work both legs 25 each), 50 sit ups with 10 second plank hold after each rep, 50 push ups, 50 dips. Complete for time.

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