ZombieFit

WOD: 10/28/2011

by on Oct.28, 2011, under WOD

Warm Up: run 1/4 mile or bike 1/2 mile or row 500m followed by: 2 rounds of 75m quadrupedal movement and 50 jumping jacks.

WOD 522

étudiant:
Max effort for 30 seconds for EACH exercise: push ups, sit ups, air squats, jumping pull ups. There is NO rest between exercises. Count your total reps completed for all exercises. After the first round (30 seconds of each exercise) take a 2 minute break. Perform 3 rounds total.

avancée
Max effort for 30 seconds for each exercise: push ups, sit ups, air squats, pull ups. Same as above, only complete 3 rounds. 2 minute rest between each round. Count your total reps for all exercises and rounds.

traceur
Max effort for 30 seconds for each exercise: handstand push ups, sit ups, air squats, pull ups. Complete 5 rounds. Rest 2 minutes between each round. Count your total reps for all exercises and rounds.

Share