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WOD Thursday 7-27-06

Wednesday, 26 July 2006

"He that can have patience can have what he will" --Benjamin Franklin--

APK Warmup

Workout- Perform the following static holds each for a max-effort, one after the other as a circuit. After finishing the circuit, rest as needed (2-3 minutes seems to be about right) and repeat for a total of 4 total circuits.

L-Sit

Handstand

Front Plank

Side Plank (each side)

This workout moves from more skill-oriented positions in the L-sit and Handstand to the more endurance-related moves in the planks. Post max-time for each exercise in each circuit. Compare to 2-14-06

Appropriate substitutions:

L-sit: Tucked leg sit (knee lift), Single-Leg L-sit (one leg tucked), alternating legs L-sit

Handstand: Handstand against a wall, Headstand, Headstand against a wall

Front-Plank: Plank from knees (same for side plank). Spreading your feet to give a wider base also helps scale the position a bit.

Users' Comments

Display 4 of 4 comments

1. 07-27-2006 02:39

I always find these ones harder than they look. Anyway
l-aeat:36,27,17,12
handstand:1:20,1:15,1:10,1:05
front:2:00,1:30,1:15,1;10
left:1.25,1:100,1:01,1:00
right:1:25,1:00,1:02,1:02
a good improvement

rupert

2. 07-27-2006 08:12

Nice improvement on the l-sits Rupert! Here's mine:

L-Sit - :32, :30, :28, :28
Handstand - :55, 1:00, 1:00, :50
Front Plank - 2:30, 2:20, 2:10, 2:10
Left Plank - 2:00, 1:50, 1:35, 1:30
Right Plank - 2:00, 1:55, 1:45, 1:35

I think this was said last time we did this workout, but I can definitely go longer than 2:30 for the front planks, I just set a time because doing it "as long as I can" would have me there for quite a while. At some point I start drooping some, but you get the idea.

Gonna go swim some laps in the pool now!

akh

3. 07-27-2006 11:16

This hurts lol

L-sit: 17 25 24 23
Handstand: 1:20 1:20 1:10 1:00
Front-plank 2:00 2:00 2:00 2:00
Side-Plank R: 1:00 1:00 1:00 1:00
Side-Plank L: 1:00 1:00 1:00 1:00

L-sit was only straight legged in the first set, bad form so I switched to Single-Leg L-sits in the other sets.

Handstands were all free standing and I have improved a LOT since last time. I had to come down because my forearms killed me, trying to push into the ground.

Front Planks were all 1leg/1arm raised, switching sides every 30 seconds, for an extra challenge and to cut times a bit

My bottom leg was raised and hooked behind the knee of my upper leg on the side planks, also to cut times.

I'm satisfied.

Bubblemaker

4. 07-27-2006 22:12

so sore today, wasnt gonna do much of anything but i ended up going out to pk for 3 hours and making a video haha. way too spent for anything else.

demon

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