ZombieFit

WOD: 10/13/11

by on Oct.13, 2011, under WOD

Warm Up: run 1/4 mile OR row 250m OR bike 2 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 511

étudiant:

3 rounds for time of:

20 push ups
20 air squats
10 burpees

avancée

4 rounds for time of:

20 push ups
20 air squats
10 burpees

traceur

5 rounds for time of:

30 push ups
30 air squats
10 burpees

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