ZombieFit

Tag: parkour training

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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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: 11/17/12

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: 11/09/12

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: 10/20/12

by on Oct.20, 2012, under WOD

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

3 rounds of 10: 10 air squats, 10 sit ups, 10 pull ups (you may sub jumping pull ups for regular pull ups).

WOD 727
For each of the movements listed perform as many repetitions as possible in the given time. Rest 1 minute between each movement.

étudiant:
1 minute: push ups, air squats, sit ups, jumping jacks, tuck jumps

avancee
2 minutes: push ups, air squats, sit ups, jumping jacks, tuck jumps, pull ups

traceur:
3 minutes: push ups, air squats, sit ups, jumping jacks, tuck jumps, pull ups

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