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Connect arrow Train arrow WOD 11-4-09
WOD 11-4-09 Print E-mail
Wednesday, 04 November 2009

"Repetition does not transform a lie into a truth."
--Franklin D. Roosevelt-- (1882 - 1945)
APK Warmup

Workout- Parkour Intervals:

Find an environment with varied and random obstacles, optimally between 25 and 50m in length. Perform 10 intervals of 1:00, moving as quickly and powerfully as possible, interdispersed with :30 second rests, for a total of 15:00 

Post results, thoughts and comments. Compare to 7-30-09

Substitutions: Jump Rope or regular running intervals if an appropriate environment isn't available.

The APK WOD is powered by Primal Fitness, Crossfit and Parkour for elite athleticism.

Primal Fitness - Official gym of APK

 



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1. 11-04-2009 10:28

Skipping Rope is by far one of the most rewarding excercises out there. I Skip rope with ankle weights and a weighted vest. Helpful hint try skipping rope on one foot. (This can increase your balance tremendously, also try and vary the speed and ways you jump.) Contact me if your not sure about what I mean by different ways of skipping rope. NEW TO THE SITE BUT NOT TO WHEN IT COMES TO PARKOUR AND FREE RUNNING.

2. 11-05-2009 05:39

hey im new to all the freerunning and parkour and i dont know a lot of terms. so can u plz explaine what does "skipping rope" means and how u do it and all that.. :grin

3. 11-05-2009 06:27

Skipping Rope is really just an old school term. It means the same thing as jumping rope. As for one of the different ways of performing this exercise there is the Jumping Jack: (start off just skipping/jumping the rope like normal, however after a few rotations of the rope begin to perfom a jumping jack. NOTE:ONLY PERFORM THE LEG PORTION OF THE JUMPING JACK. If you perform it correctly you should be able to skip/jump the rope like you noramlly would by the time you bring your feet together. It takes a bit of practice and good coordination but really works the body up and makes you sweat.

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