ZombieFit

Tag: pistols

WOD: 11/23/09

by on Nov.22, 2009, under WOD

Warm Up: run 1/4 mile or bike 2 miles or row 500m followed by:
3 rounds of: 10 sit ups, 10 push ups, 10 air squats, 10 pull ups (or handstand push ups)

WOD 29
Check out this awesome write up on the pistolfrom Beast Skills.

21-15-9 repetitions for time of:

étudiant:
lunges and push ups. In between each set perform 50m quadrupedal movement (21 – 50m qm – 15 – 50m qm – 9 – 50m qm).

avancée
one legged squats (pistols – alternating each leg) and push ups. In between each set, perform 100m quadrupedal movement.

traceur
one legged squats (pistols – no alternating, i.e. 21 reps of one legged squats with the left leg, then 21 reps with the right leg) and push ups. In between each set, perform 100m quadrupedal movement.

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