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WOD 3-20-14: Broad-Jump to Box-Jump Challenge
"A champion needs a motivation above and beyond winning." -Pat Riley APK WOD 3-20-14 Start with an APK Warm-Up Broad-Jump to Box-Jump Challenge Test maximum distance in: Broad Jump Box Jump Then find a platform at 75% height of your maximum and work on Broad-Jump to...
WOD 3-19-13: One Arm Push Up Strength Skill
"Who bravely dares must sometimes risk a fall." -Tobias Smollett APK WOD 3-19-14 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 requisite skills. If you are unable to perform the one-arm push-up,...
WOD 3-17-14: Core and Sprints
Creativity is merely a plus name for regular activity. Any activity becomes creative when the doer cares about doing it right, or better. -John Updike APK WOD 3-17-14 Start with an APK Warm-Up Core and Sprints 10 x :20 L-sit at the top of the minute (:20 L-sit, :40...
WOD 3-17-14: Handstand and Running Conditioning
"There is no pleasure in having nothing to do; the fun is having lots to do and not doing it." -Andrew Jackson APK WOD 3-17-14 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...
WOD 3-14-14: Challenge Yourself
"The world is a dangerous place to live; not because of the people who are evil, but because of the people who don't do anything about it." -Albert Einstein APK WOD 3-14-14 Start with an APK Warm-Up Challenge Yourself. Being on the parkour scene for the last 8 or so...
WOD 3-13-14: Strength Training- BSS
"Don't ask who's influenced me. A lion is made up of the lambs he's digested, and I've been reading all my life." -Giorgos Seferis APK WOD 3-13-14 Start with an APK Warm-Up Strength Training: BSS Weighted Bulgarian Split Squats. (This wall is a little high, try to put...
WOD 3-12-14: Burpee Conditioning
Autobiography is an unrivaled vehicle for telling the truth about other people. -Philip Guedalla WOD 3-12-14 Start with an APK Warm-Up Burpee Conditioning 30 Burpees for time Rest 2:00 50 Burpees for time Rest 5:00 30 Burpees for time Finish up with a...
WOD 3-11-14: Challenge- Pull Ups
"The major difference between a thing that might go wrong and a thing that cannot possibly go wrong is that when a thing that cannot possibly go wrong goes wrong it usually turns out to be impossible to get at and repair." -Douglas Adams APK WOD 3-11-14 Start with an...
WOD 3-10-14: Strength. Dips.
"A lot of times people look at the negative side of what they feel they can't do. I always look on the positive side of what I can do." -Chuck Norris APK WOD 3-10-14 Start with an APK Warm-Up Strength. Dips. The Dip is a fundamental exercise is developing pushing...