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WOD 7-13-09

Monday, 13 July 2009

"Never fear the want of business. A man who qualifies himself well for his calling, never fails of employment."
--Thomas Jefferson--

APK Warm-Up

Workout: 10 rounds for time:

10 Push-Ups

20 Jump Rope Double Unders (Rope makes two passes for each jump)

10 Sit-Ups

20 Lunge-With-Twist (Alternating legs, 10 each side)

10 Back Extensions

Post time to comments. Compare to 6-12-09

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Users' Comments

Display 6 of 6 comments

1. 07-13-2009 08:12

Any alternatives to jump roping? I don't have one :S

dilorenzopl

2. 07-13-2009 08:23

If you have light-weight dumbbells (like maybe 5 lbs max) I would recommend you use those as "handles" for an imaginary jump rope and try it. It will work your shoulders out like crazy and give you almost the same effect.

I need to buy a jump rope anyway...maybe it's time to hit up Wal-Mart after work

lethaltvdog

3. 07-13-2009 16:12

It'll give you the same effect on your muscles, but not quite so much with the timing aspect. Might be a good idea to incorporate some other timing exercise in if you skip jump rope.

ManfranMike

4. 07-13-2009 20:02

What do they mean by "10 rounds for time"? Should I time each round individually or the cumulative time of all the sets?

Brownkyl

5. 07-13-2009 20:06

Brownkyl, it means that you complete 10 consecutive rounds and record how long it took to do that.

fraglerock

6. 07-14-2009 10:48

This took me a solid hour to get through, including the APK warm-up.

By round 8, I thought I was honestly going to die. I had printed out the WOD and kept a pen next to the paper so that I could "scratch" off each round as I went through them, and when I saw that I only had two left to do something in me just snapped and I went into full bore "DO THIS NOW" mode.

It's nice to know that you can push yourself far beyond your comfort zone.

lethaltvdog

Display 6 of 6 comments

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