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[11.9.18] Today's ABWOD

November 09, 2018 1 min read

WORKOUT

7 Rounds:

MAX DRAGON FLAG HOLD
1 V UPS
1 V CRUNCHES

ALTERNATE WORKOUT IF DRAGON FLAGS ARE TOO HARD:

12 HIP RAISES
1 V UPS
1 V CRUNCHES

INTRO

The hour is upon us. Dragon Flags! ๐Ÿ‰ I threw in several ABWODs that specifically help with building the strength to perform Dragon Flags. This is for advanced or elite athletes! Thatโ€™s why there is an alternate workout. If you canโ€™t hold the Dragon Flags for about 5-10 seconds each time, then you should probably do the alternate workout. Regardless of which workout you do, it is supposed to be done on the bench. Use this workout as an opportunity to test yourself or practice if you are close to having Dragon Flags unlocked as a skill!

WORKOUT NOTES

Complete all movements on the bench. Perform max Dragon Flag hold, then when you drop, complete 1 V Up and 1 V Crunch. Repeat for 7 rounds. If you cannot hold the Dragon Flag for at least 5-10 secs, then substitute 12 Hip Raises on the bench.

SCORING

Record time it takes to complete only if performing the alternate workout
Record max Dragon Flag hold time


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