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WOD 3-7-14: Conditioning Circuit
"Human's can't live in the present as animals do; they just live in the present. But human's are always thinking about the future or the past." -Townes Van Zandt APK WOD 3-7-14 Start with an APK Warm-Up Conditioning Circuit Perform the follwing, resting as needed: 50...
WOD 3-6-14: Running Intervals
"I am still learning." -Michelangelo APK WOD 2-6-14 Start with an APK Warm-Up Run 1 Mile Rest 5:00 Run 1/2 Mile Rest 5:00 Run 1/4 Mile Rest 8:00 Run 1 Mile Finish up with a stretch.
WOD 3-4-14: Tabata Fun Time
"Build up your weaknesses until they become your strong points." -Knute Rockne APK WOD 3-4-14 Start with an APK Warm-Up Tabata Fun Time Tabata 20 Seconds of max effort, 10 Seconds rest for 8 rounds (4 Minutes total) 1. Squats Rest 2. Push-Ups Rest 3. Sit-Ups One full...
Être Fort Pour Être Utile
Usefulness. Everyone wants to be useful don’t they? A fairer statement may be that no one wants to be useless. What is useful? Different people have different definitions of the word useful. A traceur should have one definition, helpful in any situation that requires...
WOD 2-27-14: One-Leg Squat Ladder
"Our opinions become fixed at the point where we stop thinking." -Ernest Renan APK WOD 2-28-14 Start with an APK Warm-Up One-Leg Squat Ladder Find a type of one leg squat you can do at least 8 of (pistol, assisted pistol with a wall or doorknob, skater squat, split...
WOD 2-27-14: Hanging Core Conditioning
"Many a trip continues long after movement in time and space have ceased." -John Steinbeck APK WOD 2-27-14 Start with an APK Warm-Up Core conditioning. From a hanging position on a bar or branch perform: 10 Toes to Bar 10 Windshield Wipers X3 Rounds, try to come off...
WOD 2-26-14: Pull and Push Complexes
"Harsh counsels have no effect; they are like hammers, which are always repulsed by the anvil." -Claude Adrien Helvetius APK WOD 2-26-14 Start with an APK Warm-Up Pull and Push Complexes 5 Rounds for time: 1 Muscle-Up 2 L Pull-Ups 3 Strict Pull-Ups 4 Kipping Pull-Ups...
WOD 2-25-14: Dragaon Flags
A wise traveler never depreciates their own country. -Carlo Goldoni APK WOD 2-25-14 Start with an APK Warm-Up Core strengthening/ skill work: Dragon Flag! The Dragon Flag is a brutal core strengthening exercise that involves keeping the body straight and tight while...
WOD 2-24-14: Skill Work- Rail Quadrupedal Balance
"A true champion is one who sweats from exhaustion when no one is watching." -Bas Rutten APK WOD 2-24-14 Start with an APK Warm-Up Skill Work- Rail Quadrupedal Balance Check out this video for a basic primer- http://youtu.be/JjVW_S4sZbY Next, try push-ups, then...