This WOD IS NOT FOR TIME ... BUT IT IS FOR FORM!!! Keep you form on all of these exercises, intensity can still be captured during this WOD if you focus all your energy on each individual rep. This will kill your core if done properly. Please take 3-5 seconds to complete each rep. Quality over Quantity!
Today's WOD:
Three Rounds For Form ...
21 x Janda Sit Ups
21 x Good Mornings (M:45 W:25#)
21 x Anchored Sit Ups
1 Minute Plank Position Hold
Janda Sit Ups Defined: is the same as the sit up position, only that the knees are ALWAYS open away from each other and the bottoms of the feet are touching each other at all times. Come to parallel with floor at top and shoulders to floor at bottom.
Plank Position Hold: this position is the top position of a push up. Arms extended, butt down & core tight! If you lose control and have to stop prior to the full minute, stop the watch and start it back up again once you get back into position. If you physically cannot hold yourself in the traditional plank position, then go down from your hands to your elbows and hold from there.
Friday, August 14, 2009
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