WOD 3-9-15: Agility Sprints and Pull/Push Ladders

“Never esteem men on account of their riches or their station. Respect goodness, find it where you may.” -William Cobbett

APK WOD 3-9-15

Start with an APK Warm-Up

Agility Sprints and Pull/Push Ladders

Agility is the ability to change directions quickly. The masters can be seen here.

The applications of agility in parkour are numerous. Let’s train some shuttle runs to work on our explosive turns.

Do 15 Shuttle Runs, with 45 seconds of rest in between.

Then an upper body killer:

Do a descending ladder of Push-Ups starting at 10

Do an ascending ladder of Pull-Ups starting at 10

Alternate between rounds

So, you’ll do 10 push-ups, 1 pull-up, 9 push-ups, 2 pull-ups, 8 push-ups, 3 pull-ups etc..

Use jumping pull-ups, inverted rows and incline push-ups if needed. DON’T sacrifice range of motion!

Finish up with a stretch