WOD: 07/28/12
by ZombieFit on Jul.28, 2012, under Misc., WOD
Warm Up: run 1/4 mile OR row 250m OR bike .5 miles.
3 rounds of: 10 push ups, 10 air squats, 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 696
étudiant:
3 rounds for time of: 25m quadrupedal movement, five 5-foot precision jumps, 10 dips
avancée
5 rounds for time of: 25m quadrupedal movement, five 5-foot precision jumps, 10 dips
traceur
5 rounds for time of: 25m quadrupedal movement, ten 8 foot precision jumps, 20 dips
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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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dem dips!