After three days in a row of training I decided to take Saturday (Day 6) off. After all, who gets attacked by Zombies on a Saturday?

Seeing as today was a Sunday I decided to head around to the local school to do my workout while Zoe did her sprints there.

Today’s workout: WOD 647

Warm Up

400m run

3 rounds of:

• 25m quadrupedal movement
• 10 push ups
• 10 jumping pull ups
• 6 safety rolls from walk (3 each side)

Conditioning

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 10 push ups, 10 sit ups and 5 air squats. On the minute for the next 5 minutes perform 10 push ups, 10 sit ups and 10 air squats.

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

I subbed out the sit ups for chin ups. Why? Chin ups work your core stabilizers much harder then a sit up, they also help balance out the push ups with some much needed pulling for the upper body.

Here’s what my minutes looked like:

0. 5 push ups, 5 air squats, 2 chin ups
1. 5 push ups, 5 air squats, 2 chin ups
2. 5 push ups, 5 air squats, 2 chin ups
3. 5 push ups, 5 air squats, 2 chin ups
4. 5 push ups, 5 air squats, 2 chin ups
5. 10 push ups, 5 air squats, 2 chin ups
6. 10 push ups, 5 air squats, 2 chin ups
7. 10 push ups, 5 air squats, 2 chin ups
8. 10 push ups, 5 air squats, 2 chin ups
9. 10 push ups, 5 air squats, 2 chin ups
10. 10 push ups, 10 air squats, 2 chin ups
11. 10 push ups, 10 air squats, 2 chin ups
12. 10 push ups, 10 air squats, 2 chin ups
13. I went overtime so I finished my round, added 2 burpees and rested until minute 14
14. 10 push ups, 10 air squats, 2 chin ups
15. 10 push ups, 10 air squats, 4 chin ups
16. 2 burpees (overtime)
17. 10 push ups, 10 air squats, 4 chin ups
18. 2 burpees (overtime)
19. 10 push ups, 10 air squats, 4 chin ups

All up I did 145 push ups, 120 air squats, 40 chin ups and 6 burpees.

Cooldown

Walk home and stretch

Image: pasukaru76