Tag: sprint wod

WOD: 07/24/12 and ZombieFit Class

by on Jul.24, 2012, under WOD

We have a sold-out ZombieFit Class today at 6:30p.m. Make sure to check the scheduler a couple hours before to see if there are any cancellations!

Now for the WOD:

Warm Up: run 1/4 mile OR row 250m OR bike .5 miles.

3 rounds of: 10 push ups, 10 air squats, 10 sit 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 10 n. If I suck at handstand push ups, I’ll perform 3 rounds of 5 handstand push ups (or their progression) and add that to the warm up.

WOD 695
Complete the following:
Time yourself for your first repetition, and then multiply that time by 4.
That is your rest time after each subsequent run. This is a full effort sprint.


5 x 100m sprint.


8 x 100m sprint


11 x 100m sprint

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