ZombieFit

WOD: 07/03/12

by on Jul.03, 2012, under WOD

**Sorry for the late post! I put the wrong time in the scheduler!**

Warm Up: run 1/4 mile OR row 250m OR bike .5 miles.

3 rounds of: 5 burpees, 10 double-unders (may sub with 25 single-unders) 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 686
For time, perform the following movements:

étudiant:
15-7-9 repetitions of:

5 foot precisions; air squats and sit ups. In between each round perform 10m of quadrupedal movement*.

avancée
21-15-9 repetitions of:

6 foot precisions; air squats and sit ups. In between each round perform 25m of quadrupedal movement*.

traceur
21-15-9 repetitions of:

7 foot precisions; air squats and sit ups. In between each round, perform 50m of quadrupedal movement*.

Post time to comments.

**You will perform your qm after you have completed ALL number specific sets of each movement, i.e. when you have completed all three sets of your first movement (15 for etudiant, 21 for avancee and traceur) you will then perform the movement at the prescribed length. You may use any type of qm, either forward, backward or side to side.

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