ZombieFit

WOD: 12/04/11

by on Dec.04, 2011, under WOD

Warm Up: run 1/4 mile OR row 250m OR bike .5 miles.

3 rounds of: 25m quadrupedal movement, 10 push 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 549

étudiant:

15-7-9 repetitions for time of:
18 inch box jumps (sub with tuck jumps if you don’t have something to jump to)
jumping pull ups
alternating leg lunges

avancée
21-15-9 repetitions for time of:
24 inch box jumps (sub with tuck jumps if you don’t have something to jump to)
pull ups
alternating leg lunges

traceur
21-15-9 repetitions for time of:
30 inch box jumps (sub with tuck jumps if you don’t have something to jump to)
pull ups
alternating leg pistols

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