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WOD 2-16-15: One-Leg Squat Ladder
"There's a lot to be said for doing what you're not supposed to do, and the rewards of doing what you're supposed to do are more subtle and take longer to become apparent, which maybe makes it less attractive. But your life is the blueprint you make after the building...
WOD 2-13-15: Quadrupedal Movement Creativity
"If you can walk away from a landing, it's a good landing. If you use the airplane the next day, it's an outstanding landing." -Chuck Yeager APK WOD 2-13-15 Start with an APK Warm-Up Quadrupedal Movement Creativity Spend 25 minutes doing Quadrupedal Movement. Cover...
WOD 2-12-15: Handstand and Running Conditioning
"Books serve to show a man that those original thoughts of his aren't very new at all." -Abraham Lincoln APK WOD 2-12-15 Start with an APK Warm-Up Handstand and Running Conditioning Perform 2 rounds of the following for time: Run 400 Meters Hold a Handstand as long as...
WOD 2-11-15: Grip Training
"The value of an idea lies in the using of it." -Thomas A. Edison APK WOD 2-11-15 Start with an APK Warm-Up Grip Training On a pull-up bar, do the max number of pull-ups you can (choose a variation that allows at least 10), immediately after reaching max, hang from...
WOD 2-9-14: One Arm Push Up Strength Skill
"Art is the desire of a man to express himself, to record the reactions of his personality to the world he lives in." -Amy Lowell APK WOD 2-9-14 Start with an APK Warm-Up One Arm Push Up Strength Skill One-Arm-Push-Up : For 30 minutes, work the one-arm push-up and...
WOD 2-6-14: 4 Holds
"You have to be someone." -Bob Marley APK WOD 2-6-14 Start with an APK Warm-Up 4 Holds L-Sit - 2:00 Planche - 2:00 Front Lever - 2:00 Handstand - 2:00 Perform the appropriate progression for each static hold; holding for as long as possible, resting, then repeating...
WOD 2-5-15: Spinal Mobility
"Never be afraid to fail. Failure is only a stepping stone to improvement. Never be overconfident because that will block your improvement." -Tony Jaa APK WOD 2-5-15 Spinal Mobility The impacts of parkour can take a toll on your spinal column without proper technique...
WOD 2-4-15: Strength-Conditioning Circuit
"Life is like a landscape. You live in the midst of it but can describe it only from the vantage point of distance." -Charles Lindbergh APK WOD 2-4-15 Strength-Conditioning Circuit 3 rounds, 21-15 and 9 reps each of L-Pullups Handstand Pushups Or Assisted Variation...
WOD 2-3-14: Hip Mobility!
"The intelligent man who is proud of his intelligence is like the condemned man who is proud of his large cell." -Simone Weil APK WOD 2-3-14 Start with an APK Warm-Up Hip Mobility! Do this. Do this every day. Jump farther. Avoid hip and lower back and knee and ankle...