ZombieFit

Tag: body weight exercises

WOD: 06/29/12

by on Jun.29, 2012, under WOD

Warm Up: run 1/4 mile OR row 250m OR bike .5 miles.

3 rounds of: 5 burpees, 10 double-unders (may sub with 25 single-unders) 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 685

étudiant:
Perform, for time, the following movements:

25m quadrupedal movement
10 push ups
25m quadrupedal movement
10 sit ups
25m quadrupedal movement
10 air squats
25m quadrupedal movement

avancée:
Perform, for time, the following movements:

25m quadrupedal movement
20 push ups
25m quadrupedal movement
20 sit ups
25m quadrupedal movement
20 air squats
25m quadrupedal movement
20 pull ups
25m quadrupedal movement

traceur:
25m quadrupedal movement
40 push ups
25m quadrupedal movement
40 sit ups
25m quadrupedal movement
40 air squats
25m quadrupedal movement
40 pull ups
25m quadrupedal movement

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WOD: 06/28/12

by on Jun.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 1and 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 684

étudiant:

3 rounds for time of:

20 push ups
20 air squats
10 burpees

avancée

4 rounds for time of:

20 push ups
20 air squats
10 burpees

traceur

5 rounds for time of:

30 push ups
30 air squats
10 burpees

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