ZombieFit

Archive for March, 2012

WOD: 03/31/12

by on Mar.31, 2012, under WOD

Warm Up: run 1/4 mile OR row 250m OR bike 1 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 628
Forward Quadrupedal movement – please note that this is NOT for time. Concentrate on the movement. Keep your back flat and your hips square. If you’re feeling a little frisky, try to do the movement as if you were on a six inch rail.

étudiant:
Perform 200m quadrupedal movement.

avancée
Perform 300m quadrupedal movement.

traceur
Perform 400m quadrupedal movement.

Cool Down
3 x 100m sprint. 30 seconds rest in between sprints.

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WOD: 03/30/12

by on Mar.30, 2012, under WOD

Warm Up: run 1/4 mile OR row 250m OR bike 1 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 627
With a continuously running clock do one precision the first minute, two precisions the second minute, three three precisions the third minute… continuing as long as you are able.

Use as many sets each minute as needed. Please be sure to check out our Precision Tutorial Page.

étudiant:
Stand in place and mark the spot where your feet are. Then find a spot (either visually or by marking it) approximately 4 feet away. That spot is where you’ll be precisioning to for the above WOD.

avancée
Pick a precision length of 75% of your max broad jump. If possible precision over a gap or up to a ledge. After you have been unable to perform any more precisions, take a 2 minute break. Then, with a continuously running clock do one push up the first minute, two push ups the second minute, three push ups the third minute… continuing as long as you are able.

traceur
Pick a precision length of 75% of your max broad jump. If possible precision over a gap or up to a ledge. After you have been unable to perform any more precisions, take a 2 minute break. Then, with a continuously running clock do one push up the first minute, two push ups the second minute, three push ups the third minute… continuing as long as you are able. After push ups, take a 2 minute break. Then, with a continuously running clock do one squat the first minute, two squats the second minute, three squats the third minute… continuing as long as you are able.

Post rounds completed to comments.

Cool Down
In the smallest number of sets possible, complete 50 pull ups. (May sub with chin ups, jumping pull ups, or l-sit pull ups depending on your ability level).

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WOD: 03/29/12

by on Mar.29, 2012, under WOD

Warm Up: run 1/4 mile OR row 250m OR bike 1 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 626

étudiant:
3 rounds for time of:

100m sprint
25 push ups
25 air squats

avancée
5 rounds for time:

100m sprint
25 push ups
25 sit ups
25 alternating leg lunges

traceur
5 rounds for time of:

100m sprint
25 push ups
25 sit ups
100m lunge walk

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WOD: 03/27/12

by on Mar.27, 2012, under WOD

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

3 rounds of: 10 five-foot precisions, 10 jumping pull ups, 10 sit ups, 10 alternating leg lunges

WOD 625

étudiant:
21-15-9 repetitions for time of: push ups, jumping jacks, air squats.

avancee:
21-15-9 repetitions for time of: push ups, jumping jacks, air squats. In between each set of exercises perform 25m of quadrupedal movement. That means after your first set of 21 push ups, do some QM. After the set of 21 jumping jacks, do some QM, etc. You must finish the WOD with a 25m quadrupedal movement.

traceur:
21-15-9 repetitions for time of: handstand push ups, jumping jacks, air squats. In between each set of exercises perform 25m of quadrupedal movement. That means after your first set of 21 push ups, do some QM. After the set of 21 jumping jacks, do some QM, etc. You must finish the WOD with a 25m quadrupedal movement.

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WOD: 03/26/12

by on Mar.26, 2012, under WOD

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

3 rounds of: 10 five-foot precisions, 10 jumping pull ups, 10 sit ups, 10 alternating leg lunges

WOD 624

étudiant:
21-15-9 repetitions for time of: push ups, jumping jacks, air squats.

avancee:
21-15-9 repetitions for time of: push ups, jumping jacks, air squats. In between each set of exercises perform 25m of quadrupedal movement. That means after your first set of 21 push ups, do some QM. After the set of 21 jumping jacks, do some QM, etc. You must finish the WOD with a 25m quadrupedal movement.

traceur:
21-15-9 repetitions for time of: handstand push ups, jumping jacks, air squats. In between each set of exercises perform 25m of quadrupedal movement. That means after your first set of 21 push ups, do some QM. After the set of 21 jumping jacks, do some QM, etc. You must finish the WOD with a 25m quadrupedal movement.

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