WOD 6-5-14: Dragon Flag!

“The two elements the traveler first captures in the big city are extra human architecture and furious rhythm. Geometry and anguish.” -Federico Garcia Lorca

APK WOD 6-5-14

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

Use the code “APKWOD15” in the APK store for 15% off some gear!