ZombieFit

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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Rest Day: 07/04/13

by on Jul.04, 2013, under Rest day

Happy 4th of July to all of our American readers and athletes! Enjoy your rest day!

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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.

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Cool Down
tabata push ups.

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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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