WOD: 12/01/12
by ZombieFit on Dec.01, 2012, under WOD
Warm Up: run 1/4 mile OR row 250m OR bike .5 miles.
3 rounds of: 25m quadrupedal movement, 5 burpees, 10 sit ups
WOD 750
For time, complete the following movements:
étudiant:
10 five-foot precisions
10 jumping jacks
10 push ups
10 air squats
10 burpees
10 air squats
10 push ups
10 jumping jacks
10 five-foot precisions
avancée
20 five-foot precisions
20 jumping jacks
20 push ups
20 air squats
20 burpees
20 air squats
20 push ups
20 jumping jacks
20 five-foot precisions
traceur
30 five-foot precisions
30 jumping jacks
30 push ups
30 air squats
30 burpees
30 air squats
30 push ups
30 jumping jacks
30 five-foot precisions
**try to complete each individual set unbroken, i.e. without stopping for rest.
WOD: 11/29/12
by ZombieFit on Nov.29, 2012, under WOD
Warm Up: run 1/4 mile OR row 250m OR bike .5 miles.
3 rounds of: 10 air squats, 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 749
21-15-9 repetitions for time of:
étudiant:
12 inch box jumps
push ups
sit ups
avancée
24 inch box jumps
push ups
sit ups
traceur
24-36 inch box jumps
handstand push ups
sit ups
Cool Down
100m sprint x 3 with 1 minute rest between each rep.
WOD: 11/28/12
by ZombieFit on Nov.28, 2012, under WOD
Warm Up: run 1/4 mile OR row 250m OR bike .5 miles.
3 rounds of: 10 air squats, 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 748
On the minute for 20 minutes, perform the following movements:
étudiant:
2 push ups, 4 air squats, 6 jumping jacks. If you do not complete the repetitions in the minute round, stop the clock and perform 2 burpees. Then restart the clock and continue the movements for 20 minutes.
avancée
5 push ups, 7 air squats, 9 jumping jacks. If you do not complete the repetitions in the minute round, stop the clock and perform 2 burpees. Then restart the clock and continue the movements for 20 minutes.
traceur
2 burpees, 5 push ups, 7 air squats, 9 jumping jacks. If you do not complete the repetitions in the minute round, stop the clock and perform 5 burpees. Then restart the clock and continue the movements for 20 minutes.
WOD: 11/27/12
by ZombieFit on Nov.27, 2012, under WOD
Warm Up: 3 rounds of: 50m quadrupedal movement, 10 push ups, 10 air squats, 10 sit ups, 10 jumping pull ups
WOD 747
All levels:
For time: run 1 mile OR row 2000m OR bike 15 miles.
Post time to comments.


