Tag: precisions
WOD: 10/07/10
by ZombieFit on Oct.07, 2010, under WOD
Warm Up: run 1/4 mile OR row 250m OR bike 2 miles.
3 rounds of: 25m quadrupedal movement, 10 push 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 239
Skill work: Max effort broad jump.
Start doing precision jumps at 4 feet distance. Concentrate on your form and landings.
Perform five 4 foot jumps
Perform five 5 foot jumps
Perform five 6 foot jumps
Continue performing five repetitions of the precision jump up until you reach your max jump distance. Once you have reached a max effort precision, perform 10 max effort broad jumps. **NOTE** a max effort precision involves actually landing the jump. If you are tipping over or falling backwards your technique is wrong. Concentrate on taking the jump UP not straight.
Cool Down
100m quadrupedal movement for time.
Post distance of max effort precision & time of cool down to comments.
WOD: 12/04/09
by ZombieFit on Dec.03, 2009, under WOD
Warm Up: run 1/4 mile or bike 2 miles or row 500m followed by:
3 rounds of: 10 air squats, 10 sit ups, 10 jumping pull ups (may sub with push ups if you don’t have a pull up bar).
WOD 36
Precision Ladder
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.
Post minutes completed to comments.
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 65% of your max broad jump. If possible precision over a gap or up to a ledge.
traceur
Pick a precision length of 85% of your max broad jump. If possible, precision over a gap or up to a ledge.
Cool Down
Watch at least a five minute parkour video while in the squat position.
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ZombieFit
What if you woke up tomorrow to find your city overridden with zombies. . .would you survive? Here at ZombieFit we aim to help you prepare for the impossible, so you will be ready for the improbable.
The keys to surviving Z-day are simple: Be able to lift and throw heavy things, run fast and for long distances, be situationally aware and be able to navigate obstacles and urban environments in an efficient manner. By following the ZombieFit WODs (workout of the day) and practicing parkour, you will achieve increased fitness through the performance of functional movements at high intensity and find within yourself the internal discipline and mental fortitude necessary to become a survivor.
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