WOD 10-23-14: Dragon Flags!

“Enthusiasm is everything. It must be taut and vibrating like a guitar string.” -Pele

APK WOD 10-23-14

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 raising and/or lowering from the shoulders.

Here is an example of great form at the hardest variation: https://www.youtube.com/watch?v=mjCMq2zkbOo

Here are some ways to scale it to your level:

Easy- Bend the legs (don’t curve the spine!! keep the line between hips and shoulders straight), start at the top and lower slowly to the bottom

Less easy- Bend the legs start at the bottom and pull to the top.

Even less easy- Keep one leg bent and one leg straight, start at the top and lower.

Almost hard- Keep one leg bent and one leg straight, start at the bottom and pull to the top.

Hard- Both legs straight, start at the top and lower slowly to the bottom

Harder- Keep both legs straight, start at the bottom and pull to the top

Extremely Hard- Weighted, straight legs, bottom to top. (potential for serious injury unless you’re elite strong..)

Finish up with a stretch