“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!