WOD 2017.0130 (Monday)

Opening Prayer

Warm Up / Waist, Core
2 Rounds – Da Bok
10x Da Bok (waist twists) end in left Din Ji Ma
10x Da Bok (waist twists) end in right Din Ji Ma

Warm Up / Arms
10x (4 count) Double Kwa Sau, right Din Ji Ma
10x (4 count) Double Kwa Sau, left Din Ji Ma
10x (4 count) left arm Pau Jong, Sei Ping Ma
10x (4 count) right arm Pau Jong, Sei Ping Ma
10x Seung Cham Kiu

Warm Up / Legs
Low Squat position slight bounce to stretch and loosen knee muscles
2 rounds –
Round 1 (left leg stretch) Round 2 (right leg stretch)
– High position (inner thigh/groin muscles)
– Mid position (inner thighs / groin muscles/ balance)
– Low position (inner thighs / groin muscles/ balance)
– Low position with heel on ground, toes pointed up (hamstrings)

Strength building
10x regular push ups
10x wide push ups
10x narrow push ups

Punch / Kick Drills
2 rounds (round 1 – left side forward, round 2 – right side forward)
10x slow/10x fast – Kwon Kiu Kwa Chop
10x slow/10x fast – Lin Wan Chop

2 rounds (round 1 – left leg, round 2 – right leg)
10x slow/10x fast – Front Snap Kick

Set Drills (2nd Blue Sash)
3x Siu Sup Ji

Meditation
3 count breathing exercise
“Calm the breath, Calm the mind”
“The Force is with Me, I am One with the Force” 🙂
“God is with Me, I am One with God”

Time: 48m56s

I was out for about a week due to back pain.  I needed to get back to exercise.  This was a great workout.  My Siu Sup Ji was a bit rusty and slow, but in time I will be back in form.

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