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WOD 12-23-08

Tuesday, 23 December 2008

"The skill of writing is to create a context in which other people can think."
--win Schlossberg--

APK Warm-Up

Workout- 3 circuits of the following, 1:30 rest between circuits:

Handstand Push-Up x 5 immediately followed by Clap Push-Ups x 5

Pistol or weighted Pistol x 5 (each leg) immediately follwed by Jump Squats x 10

L-Pull-Up or Weighted Pull-Up x 5 immediately followed by Clap Pull-Ups x 5 (kipping pull-up + clap)

After finishing 3 total circuits, finish with Front Plank and Side Plank x 2:00 each.

Post results and substitutions to comments. Compare to 12-8-08

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Users' Comments

Display 3 of 3 comments

1. 12-23-2008 13:25

Great workout! I couldn't catch enough air on the clap pull ups to actually make the clap happen so I just focused on getting as high above the bar as I could. Anyone have any other suggestions for substitutions?

TWar43

2. 12-23-2008 14:11

Awesome workout. Just starting to get back into this after an ankle injury and it feels great. i did all but the clap pull up. All i have is the Iron Gym bar thing. doesn't work too good on it. But all in all it was great! Works a lot of areas that have need to be strong!

metaltitan56

3. 12-24-2008 13:27

Excellent workout! Round 1: 1:54.9 Round 2: 1:41.3 Round 3: 1:41.2
metaltitan56, I just got back of an ankle injury as well, my left ankle has been swollen for 2 months! Did a good job injuring it playing ball, so those pistols did not feel too good. During the pull centric portion of the workout I started w/weighted pulls w/a 35lb vest and finished doing L chins. Wasn't sure how the planks were to be done so I waited 1:30 upon finishing the 3 rounds and did the front plank for 2min and each side plank for 2min.

fraglerock

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