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WOD 2-22-06

Wednesday, 22 February 2006

"Real integrity is doing the right thing, knowing that nobody's going to know whether you did it or not."
--Oprah Winfrey--

APK Warmup

Workout:

Complete as many rounds in 20 minutes as you can of:

-Jump rope-20 Double-Unders (rope makes two passes for each jump, substitute 1:1 with burpees if you don't have a jump rope)

-10 Pull-Ups

-20 Squats

Post rounds and partial rounds completed to comments. Compare to 12-8-05

Users' Comments

Display 13 of 13 comments

1. 02-22-2006 08:56

I got through 7 rounds. I had to go into negative reps of pull-ups because I couldn't get to ten. I also substituted 20 Box Jumps for the Jump Rope- 20 Double Unders as I didn't have a rope.

Good work out. I ended up going into the pull-ups in an anerobic state every round. The Squats sort of acted as a recovery.

tricam

2. 02-22-2006 10:56

I've only been following these workouts for 5 days. Combined with a little dieting, aerobic exercise, and lots of water I have managed to lose almost 15 pounds. I realize much of that is water weight but I am still pretty amazed. 15 was enough for me to go from obese to overweight, and I project I will be pretty fit by the time summer rolls around :grin

Thanks a lot, Mr. Woody!

InvasionANC

3. 02-22-2006 12:55

No problem, glad to see that you guys are following along and enjoying them! Don't hesitate to shoot me a line if you ever need any more info or suggestions.

WOOT first day of my one-arm program. Shoulder surgery last Thursday and I had my follow-up today (which means two things 1. I got it cleared with my doc and 2. I can actually take a shower)

Did a good warmup (squats, situps, one-arm stiff-legged deadlifts, overhead presses) then finished up with a modified "Fran"

21-15-9
One-arm thruster w/ 30#
One-arm body row on a single ring.

Total time: 4:36 soooo FUN, it's good to be back :D

gearsighted

4. 02-22-2006 17:16

and some you're the bug.

Just do'nt have it in me today.
1 complete ruond of warmup
2 complete rounds in 8:70
pull ups got down to the onsies real fast
squats fine
new PR 4 double unders in a row

not unhappy with my efforts, just frustrated at being exhausted and stressed.

m2.

5. 02-22-2006 17:41

Did some more conditioning today in basketball. I had a pretty busy schedule with work and school all day and night on wednesdays

ando

6. 02-22-2006 20:22

DaRod

7. 02-22-2006 20:34

What a doofus I am. I posted my comments in the title section (ha ha). Anyway, what I basically said was this: The comments I read are an inspiration to me. I have yet to start the program but when I do I'll keep all of you posted on my progress, being I'm 40yrs. old and 40lbs overweight. For me, the problem is not doing its getting started. All of you keep up the great work. Aloha from Hawaii! :grin

DaRod

8. 02-22-2006 20:55

hey you're from hawaii, too bad you weren't around when i visited, training alone can be fun but i really wanted to jam with some locals while i was there, the last jam i went to there was awesome. Oh and as for the worjout i found my trusty old jump rope hiding in the closet and busted it out, i haven't used it in so long i thought i'd get a jump on some old tricks, i didn't leave my room for squats and pullups but there was definitely a good twenty minute jump rope session. I"m still too afraid to bust the jump rope backflip any tips guys? (Not kidding)

Frosti

9. 02-22-2006 21:34

did the workout but cut it short 5 min. also worked on handstands and "flashkick" wallspins a lot. heh..

demon

10. 02-22-2006 21:58

I can feel my pulse against my eardrum, and I feel like ima feint and puke [but not in that order necessarily]. Damn it feels like fantastic!

Got 12 rounds in 20 minutes. Last 2 sets did just lowering for the pullups. [lowering? That what it's called?]

akh

11. 02-23-2006 00:22

12 rounds!? I got through 5! >< I guess that's my punishment for being a "gamer" most of my teenage years. I now fill my previous gaming time with excercise and a dash of severe boredom...oh and homework...

Looking forward to the next WOD :D

InvasionANC

12. 02-23-2006 04:00

Check out the article for "Exercise Substitutions" .. this workout might just kill someone that's 40 and +40

... but the point is that it's meant to be useable by anyone, you just need to scale it back.

Try this ...
start with 3 rounds of
5 situps
5 push ups
10 squats

Do that for a week, then DOUBLE the numbers.
Do that for a week, then try 1 round of the APK warmup, just doing whatever you can.

Whatever you do, START TODAY.

m2.

13. 02-23-2006 15:51

did 9 rounds in 20 mins, but add 30 cunches to 6 sets, 25 elevated crunches to 4 sets, my stomach wanted a workout, followed by a P.R. 50 sec striaght hold of an L-sit Also did 40 single rope jumps instead of 20 doubles.

Exo

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