WOD: 10/21/11
by ZombieFit on Oct.20, 2011, under WOD
Warm Up: run 1/4 mile OR row 250m OR bike 1/2 mile.
3 rounds of: 25m quadrupedal movement, 10 push ups, 10 sit ups, 10 pull ups/jumping pull ups
WOD 517
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 timeframe, you must stop the exercise, complete 2 burpees, and the move on to the next minute’s repetitions.
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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.
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