ZombieFit

Tag: metcon wod

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: 12/01/12

by on Dec.01, 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 750

For time, complete the following movements:

étudiant:
10 five-foot precisions
10 jumping jacks
10 push ups
10 air squats
10 burpees
10 air squats
10 push ups
10 jumping jacks
10 five-foot precisions

avancée
20 five-foot precisions
20 jumping jacks
20 push ups
20 air squats
20 burpees
20 air squats
20 push ups
20 jumping jacks
20 five-foot precisions

traceur
30 five-foot precisions
30 jumping jacks
30 push ups
30 air squats
30 burpees
30 air squats
30 push ups
30 jumping jacks
30 five-foot precisions

**try to complete each individual set unbroken, i.e. without stopping for rest.

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WOD: 11/29/12

by on Nov.29, 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, 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 749

21-15-9 repetitions for time of:
étudiant:
12 inch box jumps
push ups
sit ups

avancée
24 inch box jumps
push ups
sit ups

traceur
24-36 inch box jumps
handstand push ups
sit ups

Cool Down
100m sprint x 3 with 1 minute rest between each rep.

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WOD: 11/28/12

by on Nov.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, 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 748

On the minute for 20 minutes, perform the following movements:

étudiant:
2 push ups, 4 air squats, 6 jumping jacks. If you do not complete the repetitions in the minute round, stop the clock and perform 2 burpees. Then restart the clock and continue the movements for 20 minutes.

avancée
5 push ups, 7 air squats, 9 jumping jacks. If you do not complete the repetitions in the minute round, stop the clock and perform 2 burpees. Then restart the clock and continue the movements for 20 minutes.

traceur
2 burpees, 5 push ups, 7 air squats, 9 jumping jacks. If you do not complete the repetitions in the minute round, stop the clock and perform 5 burpees. Then restart the clock and continue the movements for 20 minutes.

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WOD: 11/25/12

by on Nov.25, 2012, under WOD

Warm Up: run 1/4 mile or bike 1/2 miles or row 500m followed by:

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

WOD 746

With a continuously running clock do one precision the first minute, two precisions the second minute, three three precisions the third minute… continuing as long as you are able.

Use as many sets each minute as needed. Please be sure to check out our Precision Tutorial Page.

étudiant:
Stand in place and mark the spot where your feet are. Then find a spot (either visually or by marking it) approximately 4 feet away. That spot is where you’ll be precisioning to for the above WOD.

avancée
Pick a precision length of 75% of your max broad jump. If possible precision over a gap or up to a ledge. After you have been unable to perform any more precisions, take a 2 minute break. Then, with a continuously running clock do one push up the first minute, two push ups the second minute, three push ups the third minute… continuing as long as you are able.

traceur
Pick a precision length of 75% of your max broad jump. If possible precision over a gap or up to a ledge. After you have been unable to perform any more precisions, take a 2 minute break. Then, with a continuously running clock do one push up the first minute, two push ups the second minute, three push ups the third minute… continuing as long as you are able. After push ups, take a 2 minute break. Then, with a continuously running clock do one squat the first minute, two squats the second minute, three squats the third minute… continuing as long as you are able.

Post rounds completed to comments.

Cool Down
In the smallest number of sets possible, complete 50 pull ups. (May sub with chin ups, jumping pull ups, or l-sit pull ups depending on your ability level).

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