WOD: 07/14/12

by on Jul.14, 2012, under Fitness, WOD

We have a lot of new people coming to the site by way of our Groupon, so here are some links everyone should check out:

What is Parkour?

Is Parkour Scary or Dangerous?

What is the ZombieFit WOD

ZombieFit Programming Note

First Rule of ZombieFit

30 days of ZombieFit by Kyle Wood

Now, our WOD for today:

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

3 rounds of: 5 push ups, 5 tuck jumps, 5 sit ups and 5 isuckatthis**

**perform a movement that you suck at. If it is already in the warm up, then perform 10 repetitions of that movement instead of 5. For instance, if I suck at sit ups, and there are sit ups in the warm up, I’ll do 3 rounds of 10 instead of 3 rounds of 5. If I suck at handstand push ups, I’ll perform 3 rounds of 5 handstand push ups (or their progression) and add that to the warm up.

WOD 691

As quickly as possible, perform 5 rounds of the following:

100m sprint
30 second rest
15 air squats

100m sprint
15 second rest
15 air squats

100m sprint
25 air squats

Cool Down:

50 push ups