“Excellence means when a man or woman asks of himself more than others do.” -Jose Ortega y Gasset
APK WOD 5-9-14
Start with an APK Warm-Up
Three Stages of Awesome
Stage 1: CORE
From a hanging position on a bar or branch perform:
- 10 Toes to Bar
- 10 Windshield Wipers
Stage 2: JUMPS
Find a set of steps at least 8 steps tall and perform 10 Jumps from the ground to each stair starting with 10 to the first stair, 10 to the second stair, etc. When you reach your maximum, start on that stair and do 5 jumps from each step to the ground concentrating on a good, quiet landing .
Stage 3: QM
On those same stairs, QM backwards up the steps and forwards down the steps. Continue until failure, rest, and repeat 2 more times.
Finish up with a stretch