ZombieFit

Archive for December, 2011

WOD: 12/30/11

by on Dec.30, 2011, under WOD

Warm Up:: run 1/4 mile, bike 1/2 mile, row 250 m.

3 rounds of: 10 alternating leg lunges, 10 sit ups, 10 jumping pull ups and 10 air squats

WOD 566/strong>

étudiant:
Complete as many rounds as possible in 10 minutes of:
5 foot precision, 50m quadrupedal movement, 10 push ups.

avancée:
Complete as many rounds as possible in 15 minutes of:
7 foot precision, 50m quadrupedal movement, 10 push ups

traceur:
Complete as many rounds as possible in 20 minutes of:
7 foot precision, 50m quadrupedal movement, 10 push ups

Cool Down
25 pull ups (kipping, dead hang or jumping)

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WOD: 12/29/11

by on Dec.29, 2011, under WOD

Warm Up:: run 1/4 mile, bike 1/2 mile, row 250 m.

3 rounds of: 10 air squats; 10 push ups; 10 sit ups; 10 air squats; 10 pull ups (may sub with jumping if needed)

WOD 565

étudiant:
3 rounds for time of: 25 air squats, 25 jumping pull ups, and 25 sit ups.

avancee
5 rounds for time of: 25 air squats, 25 jumping pull ups, and 25 sit ups.

traceur:
5 rounds for time of: 50 air squats, 50 jumping pull ups, and 50 sit ups.

Post time to comments.

Cool Down
tabata push ups.

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WOD: 12/28/11

by on Dec.28, 2011, under WOD

Sorry for the lack of updates, but we continue to have server issues. That, in combination with the holidays, has left me no time to get content up. I think everything is fixed (for now) so you can expect our regularly scheduled WODs. Hope everyone had a Merry Christmas/Happy Hanukkah/Extended Weekend for Family Fun!

Warm Up:: run 1/4 mile, bike 1/2 mile, row 250 m.

3 rounds of: 10 parkour squats/air squats; 10 push ups; 10 sit ups; 50 ft quadrupedal movement.

WOD 564

étudiant:
3 rounds for time of:

25m kong walk
sprint 100m

avancée:
5 rounds for time of:

25m kong walk
sprint 100m

traceur:
5 rounds for time of:

50m kong walk
sprint 100m

Cool Down
karaoke (side stepping crossovers) 200m both sides

Post time to comments.

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WOD: 12/22/11

by on Dec.22, 2011, under WOD

Warm Up: run 1/4 mile OR row 250m OR bike 1/2 miles followed by 2 rounds of 10 push ups, 10 sit ups and 10 jumping jacks.

WOD 563
Tabata Parkour

étudiant:
Tabata air squats, 1 minute rest, tabata box jumps** (12 inches), 1 minute rest, tabata 5 foot precisions, 1 minute rest, tabata jumping pull ups.

avancee
Tabata quadrupedal movement*, 1 minute rest, tabata box jumps (24 inches), 1 minute rest, tabata 6 foot precisions, 1 minute rest, tabata pull ups.

traceur:
Tabata quadrupedal movement*, 1 minute rest, tabata box jumps (30 inches), 1 minute rest, tabata 7 foot precisions, 1 minute rest, tabata L-sit pull ups.

Post total number of repetitions performed to comments.

*For the tabata QM, use each twenty second period to go as far as possible while performing the quadrupedal movement. Score yourself by tabulating feet traveled while QMing.

**As always, you may sub tuck jumps for box jumps.

Cool Down
Go home and watch some parkour videos.

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WOD: 12/21/11

by on Dec.21, 2011, under WOD

Warm Up:
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 562

étudiant:
Perform, for time, the following movements:

25m quadrupedal movement
10 push ups
25m quadrupedal movement
10 sit ups
25m quadrupedal movement
10 air squats
25m quadrupedal movement

avancée:
Perform, for time, the following movements:

25m quadrupedal movement
20 push ups
25m quadrupedal movement
20 sit ups
25m quadrupedal movement
20 air squats
25m quadrupedal movement
20 pull ups
25m quadrupedal movement

traceur:
25m quadrupedal movement
40 push ups
25m quadrupedal movement
40 sit ups
25m quadrupedal movement
40 air squats
25m quadrupedal movement
40 pull ups
25m quadrupedal movement

Post time to comments.

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