ZombieFit

Tag: WOD

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).

Share
Leave a Comment :, , , , , , , , more...

WOD: 11/23/12

by on Nov.22, 2012, under WOD

WOD 744

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

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

étudiant:
21-15-9 repetitions for time of: push ups, sit ups and jumping jacks.

avancée
21-15-9 repetitions for time of: burpees, sit ups and push ups.

traceur
21-15-9 repetitions for time of: handstand pushpus, sit ups and push ups.

Post time completed to comments.

Cool Down
100m of walking lunges.

Share
Leave a Comment :, , , , , , more...

WOD: 11/18/12

by on Nov.18, 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 and 10 jump rope double-unders (or 50 single unders).

WOD 742

étudiant:
50 burpees for time.

avancee
75 burpees for time.

traceur:
100 burpees for time.

Share
Leave a Comment :, , , , , , , more...

WOD: 11/15/12

by on Nov.15, 2012, under WOD

Warm up: run 1/4 mile OR bike 2 miles OR row 250m then:

3 rounds of 10: 25m quadrupedal movement, 5 foot precisions, push ups and double unders.

WOD 740

étudiant:
On the minute for 20 minutes perform 3 push ups, 5 sit ups and 5 air squats.

avancee:
On the minute for 5 minutes perform 5 push ups, 5 sit ups and 5 air squats. On the minute for the next 5 minutes (with no rest) perform 10 push ups, 5 sit ups and 5 air squats. On the minute for the next 5 minutes perform 5 push ups, 10 sit ups and 5 air squats. On the minute for the next 5 minutes perform 5 push ups, 5 sit ups and 10 air squats.

traceur:
Same as avancee, only after each round perform 2 burpees.

If you cannot complete all movements within the minute timeframe, you must stop the exercise, complete 2 burpees, and the move on to the next minute’s repetitions.

Share
Leave a Comment :, , , , , , , more...

WOD: 11/14/12

by on Nov.14, 2012, under WOD

Warm Up:
Jog 1/4 mile OR bike 1/2 mile OR row 250m

Precision Ladder Warm Up

WOD 739

étudiant:
For time, complete 12-9-7 repetitions of: 5 foot precisions, dips and sit ups. After each total round complete a 100m sprint or a 1/4 bike sprint or row 125m.

avancee:
For time, complete 15-12-9 repetitions of: 6 foot precisions, dips and sit ups. After each total round complete a 100m sprint or a 1/4 bike sprint or row 125m.

traceur:
For time, complete 21-15-9 repetitions of: 6 foot precisions, dips and sit ups. After each total round complete a 100m sprint or a 1/4 bike sprint or row 125m.

Post time to comments.

Share
Leave a Comment :, , , , , , , more...