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WOD 1-10-06

Monday, 09 January 2006

Tasty little intervals...

APK Warmup

Workout: For time-

Run 800m

20 Double-Unders (jump rope makes two passes for each jump)

15 Russian Twists

10 Dips (sub 2/1 bar or chair dips if you don't have rings)

Run 600m

30 Double-Unders

20 Russian Twists

15 Dips

Run 400m

40 Double-Unders

25 Russian-Twists

20 Dips

Post time to comments. If you cannot currently do double-unders, jump squats are a relatively-decent substitution.

Users' Comments

Display 13 of 13 comments

1. 01-10-2006 12:46

All workouts with runs are killing :grin

19:46, substituted the double unders with jump squats. I think I should get a lengthier skipping rope cause if I stand on the rope the handles come to my tighs, I heard they should come to my armpits. Then the double unders might be easier

I should get some rings.

Bubblemaker

2. 01-10-2006 13:36

Indeed, you should get both rings AND a longer jump-rope! Absolute essentials!

gearsighted

3. 01-10-2006 14:50

Ah man still no jump ropes OR rings (woody i think your the only one with rings...), had to substitute the double unders for jump squats. Took me 22 minutes and didnt time seconds.

Also held my static gymnastic poses and they made me feel hella sexy.

BTW I feel we need a STRETCHING section, to do some 30 minute daily of stretching. That would help alot with injuries and such -- Just an idea!

leonn

4. 01-10-2006 16:43

YEs i am in HAwaii, yes i am on a dial-up connection, yes it took me almost fifteen minutes to get from getting online to commenting here. WEll i did my workout at 6 am thanks to jet lag so i missed this one, but i'll try and do it later today. If my commetns come less often for about a week it's not because i'm not doign the WOD's it's because this website moves like a kid driving stick for the first time. Well i'm back to 70 degree weather for now, have fun guys.

Frosti

5. 01-10-2006 17:30

Today was fun and busy. Did the gymnastics holds workout this morning at 6:00. Ran out of time before going to work, so I worked my handstands during workout #2 at lunch. That was max-effort hang power cleans. Did handstands as rest between each rep.

Came home, worked on some research, then went for a quick 20 minute run around town. Didn't stop to drill any particular moves, but rather, kept moving the entire time. I used this as my warmup for this workout. Started with my 800 on the rowing machine (subbed time, 4:00), thinking I could alternate with Emmie, but we overlapped too much so I finished up my runs outside on my hilly 400m course. Everything else as Rx'd, double-unders in straight sets until the last 5 of the set of 40. Dips on rings.

15:34

gearsighted

6. 01-10-2006 17:45

Ok today I did yesterdays workout this morning with "gear", however I didn't get to work on my handstands throughout the day :sigh

, maybe tomorrow. I subbed the run with the rowing machine 4:00/3:00/2:00, I'm not cordinated enough for double unders yet so I did singles, just doubled the reps, 40/60/80.
No dips, icky elbow stuff, subbed kneed push up instead. Later gaters

pkemmie

7. 01-10-2006 17:45

pkemmie

8. 01-10-2006 17:46

17:15

pkemmie

9. 01-10-2006 19:27

Woot! Finished another one! Goddamn that was hard, and I subbed jump squats (don't have a jumprope) and did the dips on my kitchen counter AND it took 39 minutes! (Heehee beat the 40 minute mark ...)

Thanks so much for writing these, they're helping me change my life, not even kidding

Twitchkidd

10. 01-10-2006 20:20

still resting my knee.

did a good pullup and hspu workout.

demon

11. 01-11-2006 04:03

I've never tried double under's before. I sucked really bad and could only do about two at a time. I stuck it out for the first 1/2 of the workout before I switched to regular jump roping. It really hurt my time though . . . 35 minutes. Maybe I should have just done jump squats - laf

Those russian twists were hard as well. It was supposed to be right-left as a 1 count right?

coastal96

12. 01-11-2006 04:34

yup

Bubblemaker

13. 01-12-2006 10:25

Sweet, I was able to do some jogging and it didn't kill my ankle. It feels a bit weak now, but I can now work on re-strengthening it.

cake

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