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WOD 7-9-08

Wednesday, 09 July 2008

"Nothing is as certain as that the vices of leisure are gotten rid of by being busy."
--Seneca-- (5 BC - 65 AD)

APK Warm-Up

Workout- Perform as many of the following in 30 minutes as you are able. Each carries a specific point-value when completed. Post chosen skills and total points garnered to comments.

5 Point Skills-

Handstand- 5:00 total time inverted

L-Sit - 2:00 total time in perfect 90-degree hip position

100 Jump-rope Double-Unders (Rope makes two passes for each jump)

25 L-Pull-Ups

100 Burpees

3 Point Skills-

10x100m sprint repeats

15 Handstand Push-Ups

25 Pull-Ups

100 Squats

1 Point Skills-

50 Push-Ups

Run 1 mile

30 Box Jumps

Front Plank- 1:00

Post total points to comments. Compare to 11-7-07

Users' Comments

Display 2 of 2 comments

1. 07-10-2008 05:58

Brutal, and I couldn't get all of it done. Here's what I did for a workout and the score:
5 - 5min in Handstand
0 - 25 long jump burpees
0 - 25 clapping pushups
1 - 30 box jumps
Can't get the timing down for double unders, so anytime I needed a break I just jumped rope for a couple of minutes.
Anyone have advice on getting the timing of double unders down? It's a workout for both Crossfit and APK, so I'd call it a necessary skill.
TOTAL: YAY 6 POINTS!! Blech.

Usermammal

2. 07-10-2008 09:43

Watch the CF videos on jumping rope. Try to get a DU every third jump, then every other jump, and then try chaining them as you improve. Also, make sure your rope isn't too long. It should just tap the ground, not hit and drag.

ether

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