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WOD Tuesday 1-23-07

Tuesday, 23 January 2007

"Perfection is achieved, not when there is nothing more to add, but when there is nothing left to take away."--Antoine de Saint-Exupery--

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 9-1-06

Users' Comments

Display 8 of 8 comments

1. 01-23-2007 12:01

I'm one day behind schedule because I'm having my mid-term exams. I'll catch up tomorrow, and it's my 17th birthday :grin

Good luck!

Bubblemaker

2. 01-23-2007 12:09

Happy Birthday Bubblemaker! And good luck with exams.

Ima hit this up when I get home from work!

akh

3. 01-23-2007 12:47

I'm new to parkour and I am in fair shape. The workout itself isn't that big of a problem but the handstand stuff is killing my wrists, should i get braces or just suck it up? will my wrist get used to this or am I damaging my wrists?
Also, I can't get the rythm to do clap pull-ups I just keep falling off the pole. any tips?

zealot

4. 01-23-2007 13:52

Happy birthday bubblemaker. This looks like a really cool workout, i think i'll do it soon.

rupert

5. 01-23-2007 14:54

Knocked this out, confused my time a bit cause I forgot to do the rest once in there I think.

Clap pushups were miff form, did L-Pullups and then weighted pullups for the clap pullups as I didn't want to tear my door frame out :]

Approximate messed up time was 15:20

akh

6. 01-23-2007 17:11

I'm kinda new to Parkour (though I did similar stuff as a kid) and I dig the WoD thing. It took me about 30 minutes but that's with a good 7-10 minutes of strtch time after.

Saint 7

7. 01-23-2007 17:16

Steven L gave me a great tip on wrist conditioning used by gymnasts, where you will use a bucket full of rice to roll the wrists back and forth in multiple directions. Use this every day and your wrist pain will decrease significantly.

gearsighted

8. 01-24-2007 06:51

Hspu's: 2 on parallettes, 2 on normal ground
Pistols: +5kg counterbalance
Pullups: +12.5 kg

Bubblemaker

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