WOD - 6/14/2010 (parkour training day1)

The APK Warm-Up:

3 Rounds:
15-25 Squats
10-15 Pull-Ups
10-15 Push Ups
5 Samson Stretch Each Side

Agility Work- Mark a 10-rung ladder on the floor, each rung 12-18 inches apart. Perform the following agility drills as a circuit, repeat 2-3 times:

High Knees, one step per-block
High Knees, two steps per-block
Side-step, two steps per-block
High Knees, backwards, one step per-block
Butt-kicks, one step per-block
Burpee/Quadrapedal Movement- Perform 5-count burpees, one count for each movement, in control. After 3, perform :30-1:00 of random, varied quadrapedal movement. Repeat as needed or as you feel inspired to ;)

The warm-up is a workout in and of itself. And will only be mentioned from this point forward as APK Warm-up.
 My thoughts on the Warm-up:  It's crazy and a decent workout. I was able to tell in a very short period of time how out of shape my body had gotten over the last 4 months.  If you are going to try your best at this it is better to leave you self-consciousness behind.  I was doing high knees, butt-kicks and quadrapedal crawling across the backyard.  Yeah it looks goofy, but fun and challenging.

WOD - 6/14/2010
Workout:

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 until you reach 2:00 total for each position. Keep track of how many total attempts it takes to reach the target time for each position.

My scaling:
Partially extended L-Sit - 1:00
Frog Stand - 1:00
Crunch Pull-Up - 1:00
Wall Supported Hand Stand - 1:00

My results were an innumerable number of attempts. Surprisingly my best position was Handstand with even a few seconds free standing. I desperately will need to work on my balance for the Frog. The Front Lever and  Planche are going to take a lot of additional strength.
That said: I can't remember the last time my core abs and arms were so sore. This is going to get some good results.