WOD: 04/26/12
by ZombieFit on Apr.26, 2012, under WOD
**Sorry for the lack of posts over the last week, but I was traveling for my *real* job and was unable to get on to the site. We will now continue with our regularly scheduled WODs!**
Warm Up: run 1/4 mile or bike 1 miles or row 250m followed by:
3 rounds of: 25m quadrupedal movement, 10 sit ups, 10 push ups, 10 jumping pull ups
WOD 641
Tabata Parkour
étudiant:
Tabata air squats, 1 minute rest, tabata box jumps (12 inches), 1 minute rest, tabata 5 foot precisions, 1 minute rest, tabata jumping pull ups.
avancee
Tabata quadrupedal movement*, 1 minute rest, tabata box jumps (24 inches), 1 minute rest, tabata 6 foot precisions, 1 minute rest, tabata pull ups.
traceur:
Tabata quadrupedal movement*, 1 minute rest, tabata box jumps (30 inches), 1 minute rest, tabata 7 foot precisions, 1 minute rest, tabata L-sit pull ups.
Post total number of repetitions performed to comments.
**For the tabata QM, use each twenty second period to go as far as possible while performing the quadrupedal movement. Score yourself by tabulating feet traveled while QMing.
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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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