ZombieFit

Tag: Fitness

WOD: 12/03/12

by on Dec.03, 2012, under WOD

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

3 rounds of: 10 push ups, 10 jumping pull ups, 10 sit ups, 10 air squats

WOD 752

For time, perform the following:
étudiant:
50 burpees

avancée:
75 burpees

traceur:
100 burpees

Post time to comments.

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WOD: 12/02/12

by on Dec.02, 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 751

étudiant:
In 15 minutes, perform as many rounds as possible of:

3 push ups
5 sit ups
7 air squats

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

5 jumping pull ups
7 sit ups
9 push ups

traceur*:
In 20 minutes, perform as many rounds as possible of:

5 pull ups
7 sit ups
9 push ups

Post rounds completed to comments.

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WOD: 11/19/12

by on Nov.19, 2012, under WOD

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

3 rounds of 10: 25m quadrupedal movement, 10 dips and 10 five-foot precisions.

WOD 743

étudiant:
3 rounds for time of: 25 air squats, 25 jumping pull ups, and 25 sit ups.

avancee
3 rounds for time of: 50 air squats, 50 jumping pull ups, and 50 sit ups.

traceur:
5 rounds for time of: 50 air squats, 50 jumping pull ups, and 50 sit ups.

Cool Down
tabata push ups.

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WOD: 11/09/12

by on Nov.09, 2012, under WOD

Warm Up: run 1/4 mile or bike 1/2 miles or row 250m followed by:

3 rounds of: 25m quadrupedal movement, 10 sit ups, 10 push ups

WOD 737
Three rounds for time of:

étudiant:
50m ground kongs; 25 air squats; 25 jumping pull ups

avancée
50m ground kongs; 50 air squats; 50 jumping pull ups

traceur
50m ground kongs; 50 air squats; 25 pull ups

Cool Down
Handstand hold against a wall till failure x 3

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WOD: 11/05/12

by on Nov.04, 2012, under WOD

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

3 rounds of: 25m quadrupedal movement, 10 push 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 734

Skill work: Max effort broad jump.

Start doing precision jumps at 4 feet distance. Concentrate on your form and landings.

Perform five 4 foot jumps
Perform five 5 foot jumps
Perform five 6 foot jumps

Continue performing five repetitions of the precision jump up until you reach your max jump distance. Once you have reached a max effort precision, perform 10 max effort broad jumps. **NOTE** a max effort precision involves actually landing the jump. If you are tipping over or falling backwards your technique is wrong. Concentrate on taking the jump UP not straight.

Cool Down
100m quadrupedal movement for time.

Post distance of max effort precision & time of cool down to comments.

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