Hey Guys, Let’s Circle Up (and Your WOD)

It’s getting dark early now that we’ve done the whole Daylight-Savings-Time-Fall-Back-thing.  Pretty soon the martial arts club will be going to Winter hours, canceling Tuesday nights and meeting Saturday afternoons only.

I shot this video on Tuesday.  This is the blessing with which we close all our meetings.  Gotta say, my guys are the best.

And now for your two-part WOD.  This is only 20 minutes, but trust me, you’ll be pushing some serious carbon dioxide around your workout space.

  1. Sandbag Workout. Choose a bag at least 15% body weight and complete AMSAYC in 10 mins of 10 Prisoner Get-ups and 10 Squat-Curl-Presses.
  2. Ground Fighting Conditioner #1.  Set timer for two minutes and take as few 12 second breaks as possible:
  • Circle the bag: Forearms on bag and toes on floor are only points of contact.  Circle the bag using only legs and feet, alternating directions, until the timer beeps.
  • Mount the bag: Strike 10 times as hard as you can. Body lock the bag, barrel-roll, regain mount, and repeat until the timer beeps.
  • Roll the bag: Lay on your back with heavy-bag perpendicularly on top of your body.  Roll it up and down across torso, pushing and pulling like a rolling pin.  From time to time, press up the bag and let it drop on your torso to maintain your tolerance for the stresses of wrestling.  Continue for entire round.
  • Defend the bag: Lay on your back with back on top of you longways.  Push up the bag w/ left hand and strike it five times with the right, then switch and strike with the left hand.  Repeat for two minutes.
  • Side Mount the bag: Scissor legs each direction 3 times, then scramble over bag with forearms and toes only.  Repeat.  When the timer beeps, you’re done.
Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s