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WOD 1-11-09

Monday, 12 January 2009

"You can't wait for inspiration. You have to go after it with a club."
--Jack London-- (1876 - 1916)

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 5 of 5 comments

1. 01-12-2009 12:59

This has got to be my favorite workout, the only thing I can't do is the 5 clapping pull-ups but I'll work on that

Oh and apk messed up on the date :P

Neohanyou

2. 01-12-2009 14:50

Ditto, can't do the clapping pull ups, but i will just do 10 pullups for now. I love this workout cause its a little bit of everything.

IggyAPK

3. 01-13-2009 08:05

Well... heheh... That hurt.

Emarsh

4. 01-13-2009 08:41

This work out is a lot harder than it looks. I couldn't do the clapping pull-up, so I substituted some extra pull-ups. I had to cheat and hold on to a chair for the pistols. Held the front plank for the full two minutes. I could only hold the side planks for 1:30.

crazy_ol_marv

5. 01-13-2009 13:32

Bad ass work out! I've added it to my daily work out routine. I have the same problem w/the clap pull ups, but I'll get it eventually. I'm slowly getting better at the pistols. :grin

ParadiseLost

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