ZombieFit

Tag: parkour conditioning

WOD: 11/18/12

by on Nov.18, 2012, under WOD

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

3 rounds of 10: 10 squats, 10 sit ups and 10 jump rope double-unders (or 50 single unders).

WOD 742

étudiant:
50 burpees for time.

avancee
75 burpees for time.

traceur:
100 burpees for time.

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WOD: 11/17/12

by on Nov.17, 2012, under WOD

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

3 rounds of 10: 10 squats, 10 sit ups, 10 jump rope double-unders (or 50 single-unders) and 10 push ups.

WOD 741
Tabata Parkour

étudiant:
Tabata air squats, 1 minute rest, tabata box jumps (12 inches), 1 minute rest, tabata 5 foot precisions, 1 minute rest, tabata jumping pull ups.

avancee
Tabata quadrupedal movement*, 1 minute rest, tabata box jumps (24 inches), 1 minute rest, tabata 6 foot precisions, 1 minute rest, tabata pull ups.

traceur:
Tabata quadrupedal movement*, 1 minute rest, tabata box jumps (30 inches), 1 minute rest, tabata 7 foot precisions, 1 minute rest, tabata L-sit pull ups.

Post total number of repetitions performed to comments.

**For the tabata QM, use each twenty second period to go as far as possible while performing the quadrupedal movement. Score yourself by tabulating feet traveled while QMing.

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WOD: 11/15/12

by on Nov.15, 2012, under WOD

Warm up: run 1/4 mile OR bike 2 miles OR row 250m then:

3 rounds of 10: 25m quadrupedal movement, 5 foot precisions, push ups and double unders.

WOD 740

étudiant:
On the minute for 20 minutes perform 3 push ups, 5 sit ups and 5 air squats.

avancee:
On the minute for 5 minutes perform 5 push ups, 5 sit ups and 5 air squats. On the minute for the next 5 minutes (with no rest) perform 10 push ups, 5 sit ups and 5 air squats. On the minute for the next 5 minutes perform 5 push ups, 10 sit ups and 5 air squats. On the minute for the next 5 minutes perform 5 push ups, 5 sit ups and 10 air squats.

traceur:
Same as avancee, only after each round perform 2 burpees.

If you cannot complete all movements within the minute timeframe, you must stop the exercise, complete 2 burpees, and the move on to the next minute’s repetitions.

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WOD: 11/14/12

by on Nov.14, 2012, under WOD

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

Precision Ladder Warm Up

WOD 739

étudiant:
For time, complete 12-9-7 repetitions of: 5 foot precisions, dips and sit ups. After each total round complete a 100m sprint or a 1/4 bike sprint or row 125m.

avancee:
For time, complete 15-12-9 repetitions of: 6 foot precisions, dips and sit ups. After each total round complete a 100m sprint or a 1/4 bike sprint or row 125m.

traceur:
For time, complete 21-15-9 repetitions of: 6 foot precisions, dips and sit ups. After each total round complete a 100m sprint or a 1/4 bike sprint or row 125m.

Post time to comments.

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WOD: 11/13/12

by on Nov.13, 2012, under WOD

Warm Up: 3 rounds of:

25m quadrupedal movement, 10 push ups, 10 air squats, 10 sit ups, 10 jumping pull ups

WOD 738

All levels:

For time: run 1 mile OR row 2000m OR bike 15 miles.

Post time to comments.

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