ZombieFit

Tag: Fitness

WOD: 11/04/12

by on Nov.04, 2012, under WOD

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

3 rounds of: 10 air squats, 5 sun salutations, 10 sit ups

WOD 733

Then practice you parkour roll. If you have no training with a pk roll, or need some help with your roll, check out our tutorial:

Perform at least 50 rolls. I cannot put enough emphasis on learning how to roll properly and instinctively. The pk roll has literally kept me from seriously injuring myself, and is a skill absolutely necessary prior to taking your training outside. Perform the roll on a padded and soft surface unless you have a significant amount of experience with the move. DO NOT PERFORM THE ROLL IN THE WOD UNLESS YOU ARE CONFIDENT YOU’RE DOING IT CORRECTLY

étudiant:
In 10 minutes, complete as many rounds as possible of: 1 parkour roll, 3 push ups, 6 air squats, 9 sit ups.

avancee
In 15 minutes, complete as many rounds as possible of: 2 parkour roll, 3 pull ups, 6 push ups, 9 air squats.

traceur:
In 20 minutes, complete as many rounds as possible of: 2 parkour roll (alternate sides), 5 pull ups, 10 push ups, 15 air squats.

**Now, when performing this WOD, TAKE YOUR TIME WHEN PERFORMING THE PK ROLL. Concentrate on your form and technique, then bust through the rest of the round. Parkour rolls can be dangerous if not done correctly. Do not flip over your neck or over the center of your back. If ANY part of the roll hurts you are doing it wrong. Stop the timer, and practice the roll until you can perform it pain free.**

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WOD: 10/30/12

by on Oct.30, 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 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 731
For time, complete 21-15-9 repetitions of:

étudiant:
18 inch box jumps
jumping pull ups

avancée
24 inch box jumps
pull ups

traceur
24 inch box jumps
pull ups
double unders

**If you do not have a box available, perform parkour squats (tuck jumps)**

Post time completed to comments.

Cool Down
hold a plank position to failure twice.

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WOD: 10/29/12

by on Oct.29, 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 730

étudiant:
Perform 100 air squats for time.

avancee
Perform 200 air squats for time.

traceur:
Perform 300 air squats for time.

Post time to comments.

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WOD: 10/25/12

by on Oct.25, 2012, under WOD

Warm Up: run 1/4 mile or bike 1/2 mile or row 250m followed by:
3 rounds of: 10 sit ups, 10 push ups, 10 air squats, 10 pull ups (or handstand push ups)

WOD 729

étudiant:
tabata squats and tabata push ups.

avancée
tabata squats, tabata push ups, tabata sit ups and tabata pull ups

traceur
tabata squats, tabata push ups, tabata sit ups, tabata pull ups and tabata 5 foot precisions.

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Z-Fit Class Today & WOD: 07/19/12

by on Jul.19, 2012, under WOD

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

3 rounds of: 10 push ups, 10 tuck jumps, 10 sit 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 10 n. If I suck at handstand push ups, I’ll perform 3 rounds of 5 handstand push ups (or their progression) and add that to the warm up.

WOD 693

étudiant:
Complete as many rounds as possible in 15 minutes of:

200m jog (note: this is not a sprint, but a moderately paced jog)
5 sit ups
7 air squats

avancée
Complete as many rounds as possible in 15 minutes of:

200m sprint
5 sit ups
7 air squats

traceur
Complete as many rounds as possible in 15 minutes of:

200m sprint
10 sit ups
15 air squats

Post rounds completed to comments.

**ALSO please note that we have class today at Grant Park! Check out our class schedule page for details on ZombieFit Classes and how to reserve your spot.**

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