WOD.KF 2017.0203 (Friday)

Prayer

Warm Up / Stretch
Waist (2 sets)
– 10x to Right Din Ji Ma
– 10x to Left Din Ji Ma

Arms
Double Kwa Sau
– 10x (4 count) in Right Din Ji Ma
– 10x (4 count) in Left Din Ji Ma

Pau Jong in Sei Ping Ma
– 10x (2 count) right arm
– 10x (2 count) left arm

Legs/Groin/Lower Back
– Right Din Ji Ma (High, Mid, Low, Low with foot up, Ground)
– Left Din Ji Ma (High, Mid, Low, Low with foot up, Ground)
On the ground
– Feet together / Knees forced to ground (lower back / groin)
– Feet together / bend forward. force knees to ground with elbows
– Left leg out, Right leg back and lean backward (quad stretch)
– Right leg out, Left leg back and lean backward

Strength Building
Push Ups
10 each –  Regular, Wide, Narrow
5 each – Knuckles, Wrists, Fingers

Sit Ups
3 sets –
5 Hip Thrusts
5 Hollow Rocks

Punch/Kick Drills
Spin the Wheel – 2 sets
1st set – Right side forward, (4 count) 10x forward, 10x backward
2nd set – Left side forward, (4 count) 10x forward, 10x backward

Back Kicks (10x right leg / 10x left leg)

Rank Sets (Green Sash)
10x slow / 10x fast each
– Cross Step
– Keyhole
– Kick Combo

Meditation
3 count breathing (Inhale, Hold, Exhale)

Yesterday, I took a walk with my dog (because not only I needed exercise, he really needs it too) and went approximately 1.3 miles.  During the walk, sharp pain in my lower back and left hip hindered the walk.  When we arrived home, I stretched my body on the driveway focusing on the hip and lower back.  I did it again later in the evening before going to bed, and planned on hitting it again in the morning while I stretch for the workout.

This morning I made sure to work on the lower back during the stretch.  No problems during the workout other than some “cracking” or self-adjusting.

Post workout nutrition: Muscle Milk, Chocolate

 

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