ZWOW #32


3 Rounds for Time

60 Side Hops
10 Chair Dips
10 Broad Jumps
5 Thrusters
10 Russian Twists

At the end of the workout, run for 1 mile.

Zuzka completed the workout in 9:55, not including the 1 mile run.

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ZWOW #31


3 Rounds for Time

10 Push Ups
20 Burpees
30 Jump Squats
40 Mountain Climbers
50 Sit Ups

Zuzka completed it in 18:35.

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ZWOW #30


This was a repeat of ZWOW #1.

Zuzka beat her previous time and completed it in 17:39.

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ZWOW #29


10 Minute AMRAP

Alt. Pistol Squats: 5 Reps
Side Hops: 50 Reps
Plank Row Knee Tuck: 10 Reps
180 Burpee: 10 Reps

Zuzka completed 3 full rounds plus 5 Pistol Squats and 20 Side Hops

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ZWOW #28


10 Minute AMRAP

Dragon Kicks: 20 Reps
Alt. Jump Lunges: 20 Reps
Pike Jumps: 15 Reps
Reptile Push Ups: 10 Reps

Zuzka completed 3 fulls rounds plus 2 dragon kicks.

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ZWOW #27


Buy In: 3 Minutes of Overhead Squats

10 Minutes of Burpees and Walking Lunges

3 Burpees Starts Each Round
Walking Lunges Until the End of the Round

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ZWOW #26


10 Minute Interval Training
30 Second Intervals without Rest
Do as many reps as possible during each interval

Exercise #1: Plank with Leg Lift and Jump Up (30 seconds on each side)
Exercise #2: Side Crunch (30 seconds on each side)
Exercise #3: Side to Side Squat
Exercise #4: Side to Side Push-Up
Exercise #5: Knee Hugs
Exercise #6: Elbow Plank
Exercise #7: Pike Press
Exercise #8:Plank Jump

Repeat the series through 2 times for a total of 10 minutes.

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