ZombieFit

Archive for October, 2012

WOD: 10/31/12

by 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

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WOD: 10/30/12

by 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)**

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Cool Down
hold a plank position to failure twice.

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WOD: 10/29/12

by 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.

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Rest Day: 10/26/12

by on Oct.26, 2012, under Misc.

Today is a Rest Day!

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WOD: 10/25/12

by 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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