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WOD 12-1-14: Stair Wars
"Nothing is invented and perfected at the same time." -John Ray APK WOD 12-1-14 Start with an APK Warm-Up Stair Wars No, not Star Wars... (you saw the teaser, right???) I finally re-found an old video that shows some really creative ways to train on a set of stairs!...
WOD 11-28-14: One Jose
"Knowledge will give you power, but character respect." -Bruce Lee APK WOD 11-28-14 A day after Thanksgiving tradition... Start with an APK Warm-Up " One Jose" Run 800 meters Then 2 rounds of: Quadrupedal Movement 35 steps Quadrupedal Movement with a push-up each step...
APK Academy on Weekend Fix
Weekend Fix came to APK Academy DC to check out what the parkour buzz was all about! Intrigued by what you saw on Weekend Fix on Esquire? APK Academy classes run year round for kids and adults alike! For more info check the...
WOD 11-26-14: The Front Lever
"Existence is a strange bargain. Life owes us little; we owe it everything. The only true happiness comes from squandering ourselves for a purpose." -William Cowper APK WOD 11-26-14 Start with an APK Warm-Up The Front Lever The Front Lever is one of the hardest and...
WOD 11-18-14: Ambidexterity Training
"You will never find time for anything. If you want time you must make it." -Charles Buxton APK WOD 11-18-14 Start with an APK Warm-Up Ambidexterity Training Part of being a complete mover is being comfortable moving in either direction, on either side. Most of us...
WOD 11-17-14: One Arm Push Up Strength Skill
"Discipline strengthens the mind so that it becomes impervious to the corroding influence of fear." -Bernard Law Montgomery APK WOD 11-17-14 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 11-14-14: Agility Sprints and Pull/Push Ladders
"Failure comes only when we forget our ideals and objectives and principles." -Jawaharlal Nehru APK WOD 11-14-14 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...
WOD 11-13-14: Burpee Benchmark
"We are all travelers in the wilderness of this world, and the best we can find in our travels is an honest friend." -Robert Louis Stevenson APK WOD 11-13-14 Start with an APK Warm-Up Burpee Benchmark 50 Burpees for time. Compare your time to 4-22-14 Finish up with...
WOD 11-12-14: Tabata Core Conditioning
"I don't run away from a challenge because I am afraid. Instead, I run toward it because the only way to escape fear is to trample it beneath your feet." -Nadia Comaneci APK WOD 11-12-14 Start with an APK Warm-Up Tabata Core Conditioning A strong mid-section is...