WOD: 03/15/12
by ZombieFit on Mar.15, 2012, under WOD
Warm Up: run 1/4 mile OR row 250m OR bike 1/2 miles.
3 rounds of 25m quadrupedal movement, 10 squats, 10 sit ups, 10 double unders (or 50 single unders) and 10 push ups.
WOD 617
Borrowed a WOD from CrossFit Endurance. If you have any aspirations to be a bad ass endurance athlete, I highly suggest you check out their programming.
Choose one of the following: run, swim, bike or row (C2)
étudiant:
5×1 minute intervals, Rest 30sec between intervals.*
avancee
8×1 minute intervals, Rest 30sec between intervals.
traceur:
12×1 minute intervals, Rest 30sec between intervals.
*Hold maximal distance possible on each interval.
Post distance of each interval to comments.
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ZombieFit
What if you woke up tomorrow to find your city overridden with zombies. . .would you survive? Here at ZombieFit we aim to help you prepare for the impossible, so you will be ready for the improbable.
The keys to surviving Z-day are simple: Be able to lift and throw heavy things, run fast and for long distances, be situationally aware and be able to navigate obstacles and urban environments in an efficient manner. By following the ZombieFit WODs (workout of the day) and practicing parkour, you will achieve increased fitness through the performance of functional movements at high intensity and find within yourself the internal discipline and mental fortitude necessary to become a survivor.
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