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WOD 6-9-14: Sprints
"Outward failure may be a manifested variant of inward success." -Kenneth L. Pike APK WOD 6-9-14 Start with an APK Warm-Up Sprints Sprinting is one of the best ways to improve explosive power and endurance. 10 x 100m sprints, each for time. Rest 2 minutes between...
WOD 6-5-14: Dragon Flag!
"The two elements the traveler first captures in the big city are extra human architecture and furious rhythm. Geometry and anguish." -Federico Garcia Lorca APK WOD 6-5-14 Start with an APK Warm-Up Core strengthening/ skill work: Dragon Flag! The Dragon Flag is a...
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WOD 6-4-14: Grease the Groove
"Strength does not have to be belligerent and loud." -Russell Brand APK WOD 6-4-14 Start with an APK Warm-Up Grease the Groove The "grease the groove" method is a tried and true way to increase the number of repetions of an exercise you're able to perform. The idea is...
WOD 6-3-14: Core and Sprints
"The elegance of honesty needs no adornment." -Mary Browne APK WOD 6-3-14 Start with an APK Warm-Up Core and Sprints 10 x :20 L-sit at the top of the minute (:20 L-sit, :40 rest) 5 x 100m sprint, each for time, rest :45 between each Finish up with...
WOD 6-2-14: Get out there!
Dissatisfaction with possession and achievement is one of the requisites to further achievement. -John Hope APK WOD 6-2-14 Start with an APK Warm-Up Challenge: Get Out There! The weather is getting summer-y... http://youtu.be/M1SyoxLf0eA Watch the video. Get out and...
WOD 5-30-14
"By striving to do the impossible, man has always achieved what is possible. Those who have cautiously done no more than they believed possible have never taken a single step forward." -Mikhail Bakunin APK WOD 5-30-14 Start with an APK Warm-Up HSPU and Burpee+Broad...
WOD 5-29-14: Conditioning Through Movement
"One sees great things from the valley; only small things from the peak." -Gilbert K. Chesterton APK WOD 5-29-14 Start with an APK Warm-Up Conditioning through movement Find a reasonably dense area: a playground, a set of rails and walls, something like that. Start...
APK WOD 5-28-14
"Never say 'no' to adventures. Always say 'yes', otherwise you'll lead a very dull life." -Ian Fleming APK WOD 5-28-14 Start with an APK Warm-Up Core and 5s Conditioning Alternate between holding an L-Sit and a Front Plank for 25 seconds at the top of each minute for...