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WOD Tuesday 7-4-06

Monday, 03 July 2006

"Nothing is permanent in this wicked world - not even our troubles." --Charlie Chaplin--

APK Warmup

Workout- For Time:

10 Handstand Push-Ups

10 Clapping Pull-Ups

10 Pistols (alternating- 5 each leg)

15 Dive Bomber Push-Ups

15 L Pull-Ups

15 Jump Squats

20 Decline Push-Ups (feet placed on a raised platform)

20 Pull-Ups

20 Squats

25 Push-Ups

25 Jumping Pull-Ups

25 Lunges (alternating)

Post time to comments. For jumping pull-ups, find a bar near your max reach and jump from the ground into each rep. The total power-output remains the same (as you are moving the same weight the same distance) but the ability to spread the work throughout your entire body elicites a strong metabolic effect.

Users' Comments

Display 4 of 4 comments

1. 07-04-2006 08:06

Most of my pullups REALLY sucked today :] Still a bit fatigued from the workout yesterday and a couple hours of solid training. Did about 8 of the L-Pullups then did the last 7 as normal Pullups. Arms are so dead!

Total time : just under 15 minutes

akh

2. 07-04-2006 14:29

Lost my stopwatch, so I had to go by the clock on my cell-phone. My indoor pull-up bar was too short, my outdoor too tall, for the jumping pull-ups so I just finished up with straight kipping pull-ups instead. Otherwise, all as Rx'd, decline push-ups on parallettes with feet raised on a 24" box. I didn't make the lunges clear enough so I just did 50 total to clear up any confusion

6:06-6:20 and change, so I'm saying 14:22.

gearsighted

3. 07-04-2006 14:43

i had to modify this because i am trying to slowly work back in to the upper body stuff. i did twice the amount of legs stuff and scaled down the upper body quite a bit.

demon

4. 07-04-2006 14:49

It's still great to see you back! I was worried as hell when I saw (figuratively) your bail! Woot!

gearsighted

Display 4 of 4 comments

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