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WOD Thursday 2-8-07

Thursday, 08 February 2007

"Work while you have the light. You are responsible for the talent that has been entrusted to you."--Henri-Frédéric Amiel--

APK Warm-Up

Workout: Speed-Strength and Power training

Pistol x 3 each side, followed immediately by 3 broad jumps . Rest 1:00, repeat x 5

Rest 2:00

Handstand Push-Up x 3, followed immediately by 4 lateral plyo push-ups*. Rest 1:00, repeat x 5

Rest 2:00

Burpee x 3, at the end of the third burpee, replace the jump with a 15m sprint. Rest 1:00, repeat x 5

Post results to comments.

* place a box or ball on the ground (soccer or basketballs are the perfect size) Start the push-up with your right hand on the ground, the left hand on the box, and press up powerfully, propelling your upper body into the air towards the left. Switch hands in mid air to land with your left hand on the ground and your right hand on the ball/box. Absorb and then immediately repeat.

Users' Comments

Display 9 of 9 comments

1. 02-08-2007 07:51

I'm really liking the look of these workouts at the moment. I should be back to doing them soon, but i'm taking a few weeks from training.

rupert

2. 02-08-2007 12:19

Hey, I'm pretty young and saw this and it looked extremely cool so i joined the site. So these are good workouts to get in condition for PK?

Sk8erdude72294

3. 02-08-2007 14:03

I used one parallette for the lateral plyo push-ups, until it collapsed and it's leg stuck into my chest :cry

I did the burpees wrong, I did a sprint at the end of every burpee :grin

. I don't think it matters. Also did them in the snow so my hands froze off.

Bubblemaker

4. 02-08-2007 14:06

These are the best to get in condition for pk, unless you have free weights. Then the Primal Fitness workouts are the best

. If you live near washingtin DC you might as well follow the primal-fitness classes

Bubblemaker

5. 02-08-2007 14:34

Woops, didn't have internet when I got home so I had a friend read me the WoD and I wrote it down. Didn't know about the rests after each set =D

Other than that everything else as RXd.

akh

6. 02-08-2007 16:13

...and it felt sooo good. It seemed to be a good overall work out. The Plyo-PU worked me good

Saint 7

7. 02-08-2007 21:17

Didnt check WOD before i worked out so I did 50 pullups, 40 leg lifts on the bar, 20 HSPUs and some cardio.

skynative

8. 02-09-2007 02:31

I went for a 2.5-3 mile walk today. I didn't feel like doing anything else -- I hurt. Back to it tomorrow, however, and I'll do this Saturday if I have time.

wilrader

9. 02-09-2007 18:42

This was my first W.O.D. Though, my pistols were assisted, my HSPUs were at about 70 degree angle, and my breaks were a bit longer than suggested.

Neon

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