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WOD 4-30-07

Monday, 30 April 2007

"Competition is the whetstone of talent. "

--Traditional Proverb--

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. Compare to 3-27-07 (http://www.americanparkour.com/content/view/1091/249/)

* 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 7 of 7 comments

1. 04-30-2007 08:56

Did an early workout,

Ran a mile,
40 Handstand Push ups,
50 sit ups,
30 pistols

Cloud

2. 04-30-2007 13:00

hey, are we supposed to do like three rounds of all of this? cause I noticed someone say that they did three rouind of the workout.

demonicfire

3. 04-30-2007 15:09

I believe you might be confusing the APK Warm-Up with the Workout. You wanna do 3 rounds of the warm-up and then what the Workout Perscribes.

But you are of course entitled to diminish or increase the amount you do, for either the warm-up or WoD, to fit how able you feel.

I suggest to do what you can and increase with time. Be sure to listen to your body, so you know when you need to rest and when you need to push it. Best of Luck!!!

Saint 7

4. 04-30-2007 20:20

Just got back from an hour of pretty steady follow-the-leader training with Disciple! QM, rail balance / QM, post-hopping, lachers, technical cat grabs to playground equipment, precisions, over and over.

Looks to be a weekly thing with Disciple now, Heroes and night training!

Now time to put together the news post for what I hope will become a weekly feature here!

akh

5. 04-30-2007 20:30

ive been doing some of ross training workouts instead, but soon I'm going to be adding these to my current workouts. Today I did the deck of cards with pushups for diamonds and hearts and squat jumps for spades and clovers.

blu

6. 04-30-2007 21:50

I ate chips & salsa and drank margaritas.

My parents are in town and wanted to take me out to dinner. *wallows in guilt*

The margarita glass was heavy, though? *sheepish look*

I did do ten incline pushups with my body at about a 75-degree angle though. Considering I normally can only do "girl pushups" (e.g. with the knees down) I felt pretty proud of myself. My shoulders must be stronger than my chest. Heh.

I'm going to try to squeeze in some squats, dips, and L-sits between classes tomorrow.

Muse_of_Fire

7. 05-01-2007 06:43

APK Warmup
15 squat/ 6 pull/ 10 push/ 5 samson
15 squat/ 6 pull/ 10 push/ 5 samson
15 squat/ 6 pull/ 10 push/ 5 samson
No Agility Work
9 minutes

APK WOD
All exercises and rests as Rx'd
Exceptions: Did 4 lateral pushups each set instead of one each side for a total of 8
21 minutes

j_frame

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