ZombieFit

Tag: benchmark wod

WOD: 06/23/12

by on Jun.23, 2012, under WOD

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

3 rounds of 25m quadrupedal movement, 5 burpees, 10 sit-ups and 10 jumping pull-ups

WOD 682
ZombieFit Benchmark WOD

All Levels

Perform as many consecutive repetitions as possible, and go until failure on each movement, of*:

push-ups
sit-ups
pull-ups (may sub with jumping pull-ups)
five-foot precisions

**Start with push-ups and do as many consecutive push ups as possible. If your knees touch the ground, or you pause for more than 2 breaths, you’re done with with push ups and must immediately move to sit-ups.

During sit-ups, if consecutive movement stops then you have reached failure and must move on to pull-ups.

If you’re are performing dead-hang or kipping pull-ups you are done when you come off the bar. If you choose jumping pull-ups you are finished when you stop consecutive movement.

When doing the precisions, I would advise marking off a five-foot area and jumping from one end, turning around, and then jumping to the other. Make sure to switch directions when you turn so you don’t get dizzy. You are done with this movement when you stop with consecutive repetitions.

Post the total # of reps completed (with a break down per movement if you like) to comments.

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WOD: 10/06/11

by on Oct.06, 2011, under WOD

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

3 rounds of 25m quadrupedal movement, 5 burpees, 10 sit ups and 10 jumping pull ups

WOD 506
ZombieFit Benchmark WOD

All Levels

Perform as many consecutive repetitions as possible, and go until failure on each movement, of*:

push ups
sit ups
pull ups (may sub with jumping pull ups)
five-foot precisions

**Start with push-ups and do as many consecutive push ups as possible. If your knees touch the ground, or you pause for more than 2 breaths, you’re done with with push ups and must immediately move to sit-ups.

During sit-ups, if consecutive movement stops then you have reached failure and must move on to pull-ups.

If you’re are performing dead-hang or kipping pull ups you are done when you come off the bar. If you choose jumping pull-ups you are finished when you stop consecutive movement.

When doing the precisions, I would advise marking off a five-foot area and jumping from one end, turning around, and then jumping to the other. Make sure to switch directions when you turn so you don’t get dizzy. You are done with this movement when you stop moving, even if for just a second.

Post the total # of reps completed (with a break down per movement if you like) to comments.

Share
Leave a Comment : more...