ZombieFit

WOD: 07/18/12

by on Jul.17, 2012, under WOD

Had a great class yesterday with fantastic work! Now for the workout….

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

3 rounds of: 10 push ups, 10 tuck jumps, 10 sit 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 10 n. 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 692

This WOD is NOT for time. Complete each set of exercises as quickly as possible, but rest as much as needed in between each set. For instance, complete the first set of pull ups in the etudiant workout as quickly as possible. Rest as needed before continuing onto the set of 21 burpees. When you start the next set complete all reps as fast as you can. Do this for all levels.

├ętudiant:
21-15-9 repetitions of: jumping pull ups and burpees.

avancee:
21-15-9 repetitions of: jumping pull ups, air squats and burpees

traceur:
21-15-9 repetitions of: pull up burpees, push ups, air squats

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