Strength and power training...
APK Warmup Workout- For time 9 Handstand Pushups 9 L-Pullups 9 Box Jumps 15 Ring Dips (2/1 bar or chair dips) 15 strict Pullups w/ 2 second pause at top
15 Tuck Jumps (jump squa t, tuck your knees to chest in the air) 21 Pushups 21 kipping pullups 21 Broad Jumps Post time to comments. Appropriate substitutions: Handstand Pushups- Slow eccentric lowering in HSPU position, Handstand Hold for time, Handstand Hold for time against wall L-Pullups- Hanging Leg raise + pullups, Hanging Knee raise + pullups, Jumping Pullups + Hollow Rocks Box Jumps- Jump to step down, Step-ups Ring dips- Bar or chair dips 2/1, Bar or chair dips 1/1, Bench Dips (bench behind you, feet on ground in front of you) 1/1 Strict Pullups w/2 second hold- regular strict pullup, kipping pullup, Slow lowering pullup Tuck Jump- squats 2/1 Pushups- Knee or elevated pushups, pushup lowering, :40 plank Kipping Pullups- Jumping pullups Broad Jumps- Lunges + squats 1/1 Yesterday's WOD Monday 3-27-06
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