ZombieFit

WOD

WOD: 07/02/13

by on Jul.02, 2013, under WOD

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

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

WOD 758

étudiant:
3 rounds for time of:

25m kong walk
sprint 100m

avancée:
5 rounds for time of:

25m kong walk
sprint 100m

traceur:
5 rounds for time of:

50m kong walk
sprint 100m

Cool Down
karaoke (side stepping crossovers) 200m both sides

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WOD: 06/28/13

by on Jun.28, 2013, under WOD

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

3 rounds of: 10 push ups, 10 sit ups, 10 pull ups (or jumping pull ups)

WOD 757

étudiant:
200 air squats for time.

avancée
400 air squats for time.

traceur
500 air squats for time.

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WOD: 06/27/13

by on Jun.27, 2013, under WOD

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

3 rounds of: 25m quadrupedal movement, 10 sit ups, 10 pull ups (or jumping pull ups)

WOD 756

étudiant:
In 10 minutes, complete as many rounds as possible of:

50m sprint
5 jumping pull ups
10 air squats.

avancée
In 15 minutes, complete as many rounds as possible of:

100m sprint
10 jumping pull ups
15 air squats.

traceur
In 20 minutes, complete as many rounds as possible of:

100m sprint
10 jumping pull ups
25 air squats.

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WOD: 06/23/13

by on Jun.23, 2013, under WOD

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

3 rounds of 10: 25m quadrupedal movement, 10 jumping jacks, 10 sit ups, 10 pull ups/jumping pull ups and 10 air squats.

WOD 756

étudiant:
On the minute, and for ten minutes, perform:

5 push ups, 7 sit ups and 9 jumping jacks. If you can not complete the round within the minute time frame, stop what you’re doing, perform 2 burpees, and then start a new round.

avancée
On the minute, and for fifteen minutes, perform:

5 pull ups (may sub with jumping pull ups, 7 push ups and 9 air squats. If you can not complete the round within the minute time frame, stop what you’re doing, perform 2 burpees, and then start a new round.

traceur
On the minute, and for twenty minutes, perform:

5 L-sit pull ups, 9 push ups and 11 air squats. If you can not complete the round within the minute time frame, stop what you’re doing, perform 2 burpees, and then start a new round.

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WOD: 06/22/13

by on Jun.22, 2013, under WOD

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

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

WOD 755

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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