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WOD 3-5-15L (Re)Testing Plyos
"Life on earth is more like a verb. It repairs, maintains, re-creates, and outdoes itself." -Lynn Margulis APK WOD 3-5-15 Start with an APK Warm-Up Parkour Plyos Plyometric training is a great way to increase jumping ability. In parkour, we refer to "plyos" as...
WOD 3-4-15: Tabata Push-Ups and SIt-Ups
"Creativity is the process of having original ideas that have value. It is a process; it's not random." -Ken Robinson APK WOD 3-4-15 Start with an APK Warm-Up Tabata Push-Ups and SIt-Ups For each of 8 rounds, perform as many push-ups as possible in 20 seconds,...
WOD 3-3-15: Strength-Conditioning Circuit
"It was better, he thought, to fail in attempting exquisite things than to succeed in the department of the utterly contemptible." -Arthur Machen APK WOD 3-3-15 First, do an APK Warmup Strength-Conditioning Circuit 3 rounds, 21-15 and 9 reps each of L-Pullups...
WOD 2-26-15: Toes to Bar GTG
"Genius is nothing but continued attention." -Claude Adrien Helvetius APK WOD 2-26-15 Toes to Bar GTG Do 20 sets of 5 Toes to Bar throughout the rest of the day! Using the Grease The Groove method is a great way to improve your strength.
WOD 2-24-15: Mountain Climb-Ups
"I was at this casino minding my own business, and this guy came up to me and said, 'You're gonna have to move, you're blocking a fire exit.' As though if there was a fire, I wasn't gonna run. If you're flammible and have legs, you are never blocking a fire exit."...
WOD 2-23-15: Repetition
"Freedom is coming to mean little more than the right to ask permission." -Joseph Sobran APK WOD 2-23-15 Start with an APK Warm-Up PK Challenge- 50 Precisions Fifty precision jumps. Prioritize perfect form and accuracy. Failing to stick a jump results in starting...
WOD 2-19-15: Warm Up Check!
"A teacher is never too smart to learn from his pupils. But while runners differ, basic principles never change. So it's a matter of fitting your current practices to fit the event and the individual. See, what's good for you might not be worth a darn for the next...
WOD 2-18-15: Strides!
"A person needs a little madness, or else they never dare cut the rope and be free." -Nikos Kazantzakis APK WOD 2-18-15 Start with an APK Warm-Up Strides! Strides, in a parkour context, are basically a series of linked single-foot jumps. Strides demand a certain...
WOD 2-17-15: 10 Minute Conditioning Circuit
"If you stop struggling, then you stop life." -Huey Newton APK WOD 2-17-15 Start with an APK Warm-Up 10 Minute Conditioning Circuit Perform the follwing sequence as many times as possible in 10 minutes: Lunge-walk 16 steps QM back to starting point Broad-Jump 16 Jumps...