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WOD Friday 12-22-06

Thursday, 21 December 2006

"If you want others to be happy, practice compassion. If you want to be happy, practice compassion."

--The Dalai Lama--

APK Warmup

Workout- Perform each set of the following at 100% intensity, moving from one group to the next with as little rest as possible. At the end of the circtuit, rest 2:00 and repeat 2 more times for a total of 3 circuits:

Circuit 1-

1:00 Front Plank

20 Dive Bombers

1:00 Handstand

Circuit 2-

:30 L-Sit

20 Lunge + Twist- 10 each side

:45 Side Plank - Each Side

Circuit 3-

20 Russian Twist- 10 each side

20 Pullups

20 Back Extensions

Rest 2:00 and repeat x 2 . Post results, total rest and substitutions to comments. Compare to 6-13-06 (http://www.americanparkour.com/content/view/704/249/)

Users' Comments

Display 5 of 5 comments

1. 12-22-2006 07:24

about 47 minutes, thats not too good is it?

pete

2. 12-22-2006 08:55

The fact that you did it is GREAT. That's the first step. 47 minutes of dedicated strength, conditioning and skill work is an awesome thing. Congrats!

gearsighted

3. 12-22-2006 14:39

38:39. Wasn't able to keep my legs straight for the L-sit but I managed to do everything else in good form. Still working on my handstands since I can only stay up for two or three seconds max before falling.

supafish9

4. 12-22-2006 18:01

I didn't clock the whole routine, but it looked like it took around 35 minutes. Sure as hell made me realize how much I need to keep at this. This is the first time I've had the oppurtunity to work out for a few months because of deployment, but its great to get back into a routine. I'm working on that handstand, but like supafish, no more than about ten seconds. I'm glad you give me a routine that pushes me though!

evil_munkey

5. 12-23-2006 15:02

I did the workout set-up at my grandfather's club gym, they have some intense stuff but it was great!

frosti

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