ZombieFit

Archive for November, 2011

WOD: 11/30/11

by on Nov.30, 2011, under WOD

Warm Up: run 1/4 mile or bike .5 miles or row 250m followed by:
3 rounds of: 10 sit ups, 10 push ups, 10 air squats, 10 pull ups (or handstand push ups)

WOD 546
As fast as possible, complete the following (may use any order and any number of sets, just complete all movements):

étudiant:
25 push ups
25 sit ups
200 jumping jacks
50 jumping pull ups
25 five-foot precisions

avancée
50 push ups
50 sit ups
300 jumping jacks
50 five-foot precisions

traceur
75 push ups
75 sit ups
300 jumping jacks
75 pull ups
75 five-foot precisions

Post total number of sets to comments.

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WOD: 11/28/11

by on Nov.28, 2011, under WOD

Warm Up: run 1/4 mile or bike 1/2 miles or row 250m followed by:
3 rounds of: 10 sit ups, 10 push ups, 10 air squats, 10 pull ups (or handstand push ups)

WOD 545
As quickly as possible, complete the following:

étudiant:
run 800m
25 air squats
run 400m
25 air squats
run 200m
25 air squats

avancée
run 800m
50 air squats
run 400m
50 air squats
run 200m
50 air squats

traceur
run 800m
50 air squats
run 400m
50 air squats
run 400m
50 air squats
run 200m
50 air squats

Post time to comments.

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WOD: 11/27/11

by on Nov.27, 2011, under WOD

Warm Up: run 1/4 mile or bike 1/2 miles or row 250m followed by:
3 rounds of: 10 sit ups, 10 push ups, 10 air squats, 10 pull ups (or handstand push ups)

WOD 544
In as few sets as possible, complete the following*:

étudiant:
40 dips
40 six-foot precisions
50 alternating leg lunges
1/4 mile run

avancée
60 dips
60 six-foot precisions
60 alternating leg lunges
1/2 mile run

traceur
75 dips
75 six-foot precisions
75 alternating leg lunges
1/2 mile run

Post # of sets to comments.

*This WOD is meant to be completed in as few sets as possible, which means you can rest as long as you like in between sets. I would suggest not resting more than 2 minutes, but that’s me. Further, you DO NOT have to complete these movements in any order. You could do 20 dips, then move to 20 precisions, etc. Just try to go to failure on every set.

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WOD: 11/26/11

by on Nov.26, 2011, under WOD

Warm Up: run 1/4 mile or bike 1/2 miles or row 250m followed by:
3 rounds of: 10 sit ups, 10 push ups, 10 air squats, 10 pull ups (or handstand push ups)

WOD 543
Complete as many rounds as possible in 20 minutes of:

étudiant:
2 push ups
5 sit ups
7 air squats
10 jumping jacks

avancée
2 push ups
5 sit ups
7 air squats
10 jumping pull ups (may sub with jump-rope or tuck jumps)

traceur
5 push ups
7 sit ups
9 air squats
12 jumping pull ups (may sub with jump-rope or tuck jumps)

Post rounds completed to comments

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Rest Day: 11/25/11

by on Nov.25, 2011, under Rest day

Hope you had an enjoyable Thankgiving! Today is a rest day!

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