Archive for October, 2012
WOD: 10/31/12
by ZombieFit on Oct.31, 2012, under WOD
Warm Up: jog 1/4 mile or bike 1 mile or row 250m
Followed by: 3 rounds of 10 air squats, 10 sit ups, 10 push ups, 10 pull ups.
WOD 732
For time, perform 3 rounds of:
étudiant:
run 400m
15 push ups
avancée:
run 800m
25 push ups
traceur
run 800m
50 push ups
Post time to comments.
WOD: 10/30/12
by ZombieFit on Oct.30, 2012, under WOD
Warm Up: run 1/4 mile OR row 250m OR bike 1/2 miles.
3 rounds of: 25m quadrupedal movement, 10 push ups, 10 sit ups, 10 pull ups/jumping pull 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 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 731
For time, complete 21-15-9 repetitions of:
étudiant:
18 inch box jumps
jumping pull ups
avancée
24 inch box jumps
pull ups
traceur
24 inch box jumps
pull ups
double unders
**If you do not have a box available, perform parkour squats (tuck jumps)**
Post time completed to comments.
Cool Down
hold a plank position to failure twice.
WOD: 10/29/12
by ZombieFit on Oct.29, 2012, under WOD
Warm Up: run 1/4 mile OR row 250m OR bike 1/2 miles.
3 rounds of: 25m quadrupedal movement, 10 push ups, 10 pull ups/jumping pull 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 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 730
étudiant:
Perform 100 air squats for time.
avancee
Perform 200 air squats for time.
traceur:
Perform 300 air squats for time.
Post time to comments.
WOD: 10/25/12
by ZombieFit on Oct.25, 2012, under WOD
Warm Up: run 1/4 mile or bike 1/2 mile or row 250m followed by:
3 rounds of: 10 sit ups, 10 push ups, 10 air squats, 10 pull ups (or handstand push ups)
WOD 729
étudiant:
tabata squats and tabata push ups.
avancée
tabata squats, tabata push ups, tabata sit ups and tabata pull ups
traceur
tabata squats, tabata push ups, tabata sit ups, tabata pull ups and tabata 5 foot precisions.
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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.
What is functional fitness? We think it is the ability to perform any given task, at anytime, quickly and efficiently. Functional fitness and situational awareness are necessary skills that are becoming less and less important in today's society. Our goal is to be instructive in functional fitness and the parkour ideology. We sincerely hope you learn something from this site. Whether you need zombies to motivate you, or just want a good workout/place to learn parkour, we'll be able to help.You can also subscribe by email by filling the field below:
