ZombieFit

Archive for January, 2012

WOD: 01/30/12

by on Jan.30, 2012, under WOD

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

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 587
25-15-10 repetitions for time of:

Etudiant
sit ups, air squats and jumping jacks

Avancee
sit ups, air squats and 5 foot precisions

Traceur
sit ups, tuck jumps and 7 foot precisions.

Post time to comments.

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WOD: 01/29/12

by on Jan.29, 2012, under WOD

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

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 586

Etudiant
3 rounds for time of 10 burpees and 10 push ups.

Avancee
5 rounds for time of 10 burpees and 15 push ups

Traceur
10 rounds for time of 5 burpees and 5 handstand push ups

Post time to comments.

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WOD: 01/28/12

by on Jan.28, 2012, under WOD

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

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 585

étudiant:
For time: 10-2-8-4-6-6-4-8-2-10 of alternating burpees and five foot precisions. So, 10 burpees followed by 2 precisions, etc.

avancee
Same as above, only add on an extra set of 12 (12-2-10, etc.) and perform 6 foot precisions.

traceur:
Same as avancee, only perform pull-up burpees.

Post time to comments.

Cool Down
Perform 50 push ups in as few sets as possible.

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WOD: 01/26/12

by on Jan.26, 2012, under WOD

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

3 rounds of: 25m quadrupedal movement, 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 584

étudiant:
Perform the following movements for time:

25 air squats
25m quadrupedal movement
25 push ups
25m quadrupedal movement
25 sit ups
25m quadrupedal movement
25 jumping pull ups
25m quadrupedal movement
25 five foot precisions

avancée
Perform the following movements for time:

50 air squats
25m quadrupedal movement
50 push ups
25m quadrupedal movement
50 sit ups
25m quadrupedal movement
50 jumping pull ups
25m quadrupedal movement
50 five foot precisions

traceur
Perform the following movements for time:

50 air squats
50m quadrupedal movement
50 push ups
50m quadrupedal movement
50 sit ups
50m quadrupedal movement
50 jumping pull ups
50m quadrupedal movement
50 five foot precisions

Post time to comments.

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WOD: 01/25/12

by on Jan.25, 2012, under WOD

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

WOD 583

étudiant:
tabata squats and tabata push ups.

avancée
tabata squats, tabata push ups, tabata sit ups and tabata pull ups

traceur
tabata squats, tabata push ups, tabata sit ups, tabata pull ups and tabata 5 foot precisions.

Each repetition is 1 point. Total up your points and post them to comments. There is no rest in-between sets.

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