Last Week's POTW

Transmenu powered by JoomlArt.com - Mambo Joomla Professional Templates Club

Proud to be Sponsored by

Newsletters

The Free Runner - General Newsletter

WOD - Workout of the Day

EO - Events Only

APK Login

APK Store

be free t-shirt

$25.00
Add to Cart

Home

WOD 11-30-05

Tuesday, 29 November 2005

Bodyweight strength and muscular endurance.

Warm-Up: 3 Rounds-

20 Push-Ups

20 Squats

15 Back Extensions

15 Sit-Ups

5 Overhead Squats

Workout: 3 rounds for time-

10 One-Armed Push-Up , alternating arms (so that's 5 per arm)

10 Pistols , alternating legs

Run 200m

Post time to comments

Users' Comments

Display 12 of 12 comments

1. 11-30-2005 03:59

So far today:
50 Squats
25 hindu push-ups
Run 1 mile (9 minutes, with Dog)
Hill sprints 100 meter X 2, 17%

2. 11-30-2005 11:46

Started the day with some max-set push ups. Then some squats and hollow rocks to wake up a bit.

My shoulder's been bugging me, so I started slow with my left arm on the OAP's, but it was OK until the last set, so I finished that set with 8 OAP's, then one on the right, and one two-handed. Subbed rowing for running the 200's.

6:38

gearsighted

3. 11-30-2005 12:30

Man it must be hard getting old ,javascript:ac_smilie('

') Actually my lower back was hurting during the pushups so i probably shouldn't say anything, but whatever I got done with classes today and knocked this one out right away. 5:15. I could have done it faster buyt i ran the sprints on the treadmill. I need to find an indoor track somewhere.

Frosti

4. 11-30-2005 16:33

Oh man, I did that after a training session. my body is beat! im still struggling with the one aremed pushups, so seeing as they werent going all the way down i did 15 of them instead. I had my hand on the wall (only for balance) while doing pistols and got it done in 8:54.

Skipper

5. 11-30-2005 18:31

I couldnt do too many of the 1 armed push ups and I probably didnt even have the right technique. So instead I substituted handstand pushups.

Got it all done, wow it was a beating. I love the pistols and I've been doing somethign special with them -- doing them on my old skate rail for balance practice.
The 200m sprint always leaves me dieing and in need of water/air but im still fast as hell =D

finished in 12:30 or so. bid my time on this one.

leonn

6. 11-30-2005 18:32

Just a side note, Remember that class I take in school, Exploration of Human movements? Well I finally got EVERYONE in it hooked on the WODs. They eagerly await each day and its new set of (to them) strange exercises that challenge them. This is great and only helps me do them better.

leonn

7. 11-30-2005 18:47

Couldn't run the 200M as I did this in an apartment building as part of a class I was teaching. Did the warm up as perscribed minus overhead squats, then did the push-ups and pistols. Also did handstand push-ups, dips, and holding L-sit in a dip position. Couldn't do them for time as I was integrating the movements into my class.

8. 11-30-2005 19:45

Back extensions on tile are... hrm. Uncomfortable? Trying to use a bit of tact here. I think you get the point.

Can't post a time because I didn't finish. I don't have the upper body strength to finish a single OAP, even one with poor form. Pistols were difficult, but I managed to get through them eventually.

Blackstar

9. 11-30-2005 20:10

I'm sure you're not the only one by a longshot to not get through or even do a few. Something I've seen suggested a lot is to hold the closest possible static position. Get yourself to hold for like a 5 count for each "rep" ... with oap's it's essential to keep the "free" shoulder low, twisintg to the side take all the pressure off the arm. Using this method you can still do the exercise, or at least a precurser for it, and work up to it.

10. 11-30-2005 20:42

did it all. oaps were hurtin at the end. about 7 min.

Demon

11. 11-30-2005 21:50

1:15am : just got back from a 600 meter dash [300 each way] to Kelly's room on campus to say goodnight quickly. Running 200 meters in my apartment isn't fun, or really running at all

So gonna do the rest of the workout now!

4.5 minutes for the workout [minus the run, buh]

akh

12. 12-01-2005 01:27

Blackstar, you can also aid your OAP's by putting your free hand on a basket ball or other raised platform and attemtpting to aid your progress the least amount possible.

gearsighted

Display 12 of 12 comments

Only registered users can comment an article. Please login or register.

Add your comment

< Prev		Next >

[ Back ]