Well i'm still relatively new to Parkour and am now just starting to get into the WOD. I can do any of them that require running, but when it comes to leg and arm strength, i'm lacking a good bit.
I can do 20-25 push-ups and about 7-9 pull ups in a row. I can also do about 25 squats before i feel the burn. I can't get close to muscle ups, pistols, and hand stand push-ups. And pretty much anything else that requires a good amount of strength.

So just for an example, could someone tell me what i could sub for today WOD?

The WOD is:
 APK Warm-Up

Workout- 3 circuits of the following, 1:30 rest between circuits:

Handstand Push-Up x 5 immediately followed by Clap Push-Ups x 5

Pistol or weighted Pistol x 5 (each leg) immediately follwed by Jump Squats x 10

L-Pull-Up or Weighted Pull-Up x 5 immediately followed by Clap Pull-Ups x 5 (kipping pull-up + clap)

After finishing 3 total circuits, finish with Front Plank and Side Plank x 2:00 each.

Post results and substitutions to comments. Compare to 8-28-08


I can't do HSPU, Pistols, and Don't know what clap pull-ups are (watched video on kipping pull up though). Any advice is greatly appreciated. Thanks!

Thanks for the info Steve. But I gotta ask, what are negatives? :p