ZombieFit

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WOD: 06/22/10

by on Jun.21, 2010, under WOD

Warm Up:

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

WOD 166

All levels:

For time: run 1 mile OR row 2000m OR bike 5 miles.

Cool Down
Hold a raised push up position for 5 minutes. If you need to rest, do it for only 3 breaths and then get back into the raised push up position. Try to stay up for as long as possible.

Post time for the WOD, and number of times you rested for the Cool Down to comments.

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WOD: 06/21/10

by on Jun.21, 2010, under WOD

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

On the minute, for 5 minutes, sprint 100m.

WOD 165
Tabata Parkour

├ętudiant:
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.

**As always, you may sub tuck jumps for box jumps.

Cool Down
Go home and watch some parkour videos.

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