ZombieFit

WOD: 02/11/12

by on Feb.11, 2012, under WOD

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

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

Skill Work: Precision practice. Perform 25 (etudiant) or 50 (avancee and traceur) precisions at 65% max effort. Concentrate on your form. You should NOT bounce out of your landing. Stick your landing. Pause. Then stand up and count to 2. This is not a conditioning exercise so take as much time as you need to perform these movements.

WOD 596

├ętudiant:
For time, complete 15-9-7 repetitions of: 5 foot precisions, dips and sit ups. After each total round complete a 100m sprint or sprint on a bike 1/4 mile or row 125m.

avancee:
For time, complete 21-15-9 repetitions of: 6 foot precisions, dips and sit ups. After each total round complete a 100m sprint or sprint on a bike 1/4 mile or row 125m.

traceur:
For time, complete 21-15-9 repetitions of: 6 foot precisions, dips and elbows to knees. After each total round complete a 100m sprint or sprint on a bike 1/4 mile or row 125m.

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Cool Down
Perform a plank hold till failure times 3.

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