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

T-Shirt - Perspective

$25.00
Add to Cart

Home

WOD 12-16-05

Thursday, 15 December 2005

Speed, power and agility...

Warm-Up: 1-3 rounds-

10 Pull-Ups

15 Push-Ups

25 Squats

15 Russian Twist

15 Back Extension

Samson Stretch x 5 each side

Overhead Squat x 10

Workout:

5 rounds for time:

20 Jump Squats

15 Sit-Ups

10 Clap Push-Ups

5 Clap Pull-Ups (Perform a ballistic pull-up, propelling yourself above the bar, clap your hands and then catch the bar to absorb and then redirect the force into the next repitition)

Post time to comments.

Users' Comments

Display 10 of 10 comments

1. 12-15-2005 23:48

Did some winter PK and it was actually very enjoyable. I'll try to come back tonight for the workout.

SkyNative

2. 12-16-2005 12:10

First workout back...rest was nice, back's still a bit tweaky, but we'll manage!

Clapping push-ups were my weak point, pull-ups were powerfully kipping, but I had to use the doorway pull-up bar, so I couldn't clap

Total time 9:38

gearsighted

3. 12-16-2005 14:43

I see soreness in the future. LOL!

cake

4. 12-16-2005 17:25

cause of my shoulder i couldn't do most of those things, i did what i could of the warm up then 125 sit-ups.

silentrushman1357

5. 12-16-2005 17:35

Just finished the crossfit WOD...anybody with access to a rowing machine and an Olympic bar should give it a try...KILLER

gearsighted

6. 12-16-2005 18:54

did some QM and handstand practice and then tested my max broad jump and max handstand push ups. then i did then workout and got 11 min. now off to do some stretching.

Demon

7. 12-16-2005 22:14

I didn't want to jump to much on my knees so I did 20 reps 3x on a quad, ham, and calve machine ( a diferent machine for each) then the sit ups the push ups were easy for me but those clap pull ups, those are awsome, I couldn't conquire them this time, so I resorted to the L-sit pull ups to finish the work out.

I will come back for them next week though

Exo

8. 12-16-2005 22:30

Didn't get around to today's! Was busy moving back from college and making various business trips in Frederick on the way home and went to see Narnia tonight with my friends!

To make up for it I will jam doubly hard at the da g00se jam tomorrow!

akh

9. 12-17-2005 02:26

I literally just got home from work, at 430 in the morning w00t fashion shoots! Models! Yay!

Frosti

10. 12-18-2005 16:04

too much pk for training to be completed.

leonn

Display 10 of 10 comments

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

Add your comment

< Prev		Next >

[ Back ]