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WOD 7-16-07

Sunday, 15 July 2007

"There is no security on this earth, there is only opportunity."
--General Douglas MacArthur--

APK Warm-Up

Workout: Strength Circuits: Perform the following, one exercise after the other, resting 2:00 at the end of the circuit, then repeating for a total of 5 circuits. Add weight as needed to make each circuit challenging to complete each set:

Handstand Push-Up x 6

L Pull-Up x 6

Dive-Bomber Push-Up x 8

Strict Pull-Up w/ pause @ top x 8

Rest 2:00 and repeat.

Post results, loads and substitutions to comments. Compare to 3-26-07

Users' Comments

Display 2 of 2 comments

1. 07-16-2007 13:47

Awesome conditioning session in Silver Spring yesterday, totally beat. Worked on some tricking; punch fronts, side flips and back tucks, for about an hour. Followed up with 4 rounds (5th interrupted by conversation) of this workout:

HSPU- BW 4x6
L-Pull-Up- BW 4x6
Dive Bomber- +15# 4x8
Pull-Up- +15# 4x8

gearsighted

2. 07-16-2007 16:51

J,L,N did CF WOD 1st Then APK WOD

J-
Mods HSPU Feet on wall, L PU had legs at 90 but on a bar, Strict PU assisted. (I have a very hard time with PUs)

wasnt sure so did WOD for time with mods, 2 min rest in between rnds

1:09-0:58-0:51-0:51-0:44

L- 13YoM 165lb
HSPU knees on 20" bench
Mods L PU had legs at 90 but on a bar, jumping for Strict PU.

not timed 5 rnds 2 min break

N-
HSPU knees on 20" bench
Mods L PU had legs at 90 but on a bar, difficulty with DBPU form, jumping for Strict PU.

not timed (bad day) last 2 sets were 3-3-4-4 reps

No Skills today

JKNL

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