ZombieFit

WOD: 10/21/11

by 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

├ętudiant:
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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