ZombieFit

WOD

WOD: 07/09/13

by on Jul.09, 2013, under WOD

Warm Up: run 1/4 mile or bike 2 miles or row 250m followed by: 3 rounds of 10 air squats, 10 sit ups, 10 push ups, 10 pull ups.

WOD 763

étudiant:
Squats, sit ups and push ups. On minute one, complete 1 air squat, 1 push up and 1 sit up. On minute two, complete 2 air squats, 2 push ups and 2 sit ups. Continue to increase the number of repetitions each minute (3 reps of each movement for the third minute, 4 for the fourth). Do not stop until you have been unable to complete the required repetitions in that minute time frame.

avancée:
Squats, sit ups, push ups and pull ups. On minute one, complete 1 air squat, 1 sit up, 1 push up and 1 pull up. On minute two, complete 2 air squats, 2 sit ups, 2 push ups and 2 pull ups. Continue to increase the number of repetitions each minute (3 reps of each movement for the third minute, 4 for the fourth). Do not stop until you have been unable to complete the required repetitions in that minute time frame.

traceur
Squats, sit ups, push ups, double unders and pull ups. On minute one, complete 1 air squat, 1 sit up, 1 push up, 1 double under and 1 pull up. On minute two, complete 2 air squats, 2 sit ups, 2 push ups, 2 double unders and 2 pull ups. Continue to increase the number of repetitions each minute (3 reps of each movement for the third minute, 4 for the fourth). Do not stop until you have been unable to complete the required repetitions in that minute time frame.

Post rounds completed to comments.

Cool Down
If you completed less than 5 rounds of the exercises above, you must complete 50 repetitions of each movement. If you completed less than 10 rounds, but more than 5 rounds, you must complete 25 repetitions of each movement. If you completed more than 10 rounds, but less than 15 rounds, you must complete 10 repetitions of each movement. If you completed 15 rounds or more, you do not have to perform any additional work.

This is to be completed on your own time. This second part of the workout is not a metabolic conditioning workout.

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WOD 07/08/13

by on Jul.08, 2013, under WOD

Warm up: run 1/4 mile OR row 500m OR bike .5 miles then – 3 rounds of 10: push ups, sit ups, air squats and jumping jacks.

WOD 762

Etudiant
5 rounds for time of 10 burpees and 10 push ups.

Avancee
5 rounds for time of 10 burpees and 15 push ups

Traceur
10 rounds for time of 5 burpees and 5 handstand push ups

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WOD: 07/06/13

by on Jul.06, 2013, under WOD

Warm Up::
3 rounds of: 10 air squats; 10 push ups; 10 sit ups; 50 ft quadrupedal movement.

WOD 761

étudiant:
3 rounds for time of:

5 sit ups
5 push ups
5 five foot precisions
5 jumping pull ups
5 tuck jumps

avancée:
5 rounds for time of:

7 sit ups
7 push ups
7 five foot precisions
7 pull ups
7 tuck jumps

traceur:
5 rounds for time of:

10 sit ups
10 push ups
10 five foot precisions
10 pull ups
10 tuck jumps

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WOD: 07/05/13

by on Jul.05, 2013, under WOD

Warm Up: 3 rounds of: 10 jumping jacks, 10 sit ups, 10 pull ups (may sub with jumping pull ups) and 10 air squats.

WOD 760

Complete 21-15-9 repetitions* for time of:

étudiant:
12 inch box jumps, push ups, sit ups.

avancée
24 inch box jumps, push ups, knees to elbows

traceur
36 inch box jumps, push ups, knees to elbows

If needed sub parkour squats for box jumps.

*For those new to the site, this would work out like this:

21 box jumps, 21 push ups, 21 sit ups, 15 box jumps, 15 push ups, 15 sit ups, 9 box jumps, 9 push ups, 9 sit ups. This workout is to be completed as fast as possible and with minimal rest.

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WOD: 07/03/13

by on Jul.03, 2013, under WOD

Warm Up:: run 1/4 mile, bike 1/2 mile, row 250 m.

3 rounds of: 10 air squats; 10 push ups; 10 sit ups; 10 air squats; 10 pull ups (may sub with jumping if needed)

WOD 759

étudiant:
3 rounds for time of: 25 air squats, 25 jumping pull ups, and 25 sit ups.

avancee
5 rounds for time of: 25 air squats, 25 jumping pull ups, and 25 sit ups.

traceur:
5 rounds for time of: 50 air squats, 50 jumping pull ups, and 50 sit ups.

Post time to comments.

Cool Down
tabata push ups.

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