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

Gear - APK Drawstring Backpack

$10.00
Add to Cart

Home

WOD 1-14-06

Friday, 13 January 2006

A running, jumping, ass-kicking chipper...

After the APK Warmup , perform the following at max-intensity for time:

Run 400m

20 Jump Squats (perform a normal squat, but extend your hips and knees forcefully and coordinate your arms to jump as high as possible. Focus on landing silently each rep)

20 Lunges

20 Squats

Run 200m

10 Clap Push-Ups (Perform a regular Push-up, but press forcefully on the upward portion and clap your hands as your torso is in the air.)

10 Dips (2/1 if you don't have rings)

10 Handstand Push-Ups

Run 100m

20 Broad Jumps

20 Box Jumps

20 Lateral Bounds

Run 400m

Post time to comments. Compare to 12-2-05

Users' Comments

Display 5 of 5 comments

1. 01-14-2006 10:23

The Handstand Push-ups were the time taker, I mostly did negatives (the preceding exercises fatigued my arms).

My heart rate exploded with the last group of exercises, good metabolic conditioning.

I love this workout!

Bubblemaker

2. 01-14-2006 10:41

uh-huh

CQuence

3. 01-14-2006 16:08

Tonight I rolled my ankle at the gym, pretty early on too. :cry

So I just did excercises from WODs the whole time. I worked on some that I could remember which included dips, HSPUs, and L-pullups in addition to some of the basics.

SkyNative

4. 01-14-2006 22:05

5 hrs. of parkour has left me way too beat to do todays workout. :zzz

demon

5. 01-17-2006 16:37

26:51

Mistakenly did 20 Pull-ups instead of 10 clap push-ups. Did 20 decline push-ups instead of HSPU's. Also, ran out of gas at the end and skipped the lateral bounds but DID get in the last 400M run.

coastal96

Display 5 of 5 comments

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

Add your comment

< Prev		Next >

[ Back ]