29-30OCT: V-Up’s

Today we will be learning a new body-weight exercise / gymnastics movement called the Abdominal V-Up, which we will refer to simply as ‘V-Up’s.’ The V-Up is an exercise that works both the upper and lower abdominal muscles at the same time; it also targets your lower back muscles.  In addition to being a great way to work towards those 6-pack abs and to strengthening your overall core / midline stability, this exercise will directly support you in being more successful with other movements we’ve learned or will learn (knees to elbows, toes 2 bar, kipping, the awful crunches you will have to do for the 7th Grade State Fitness Test, etc.). While this exercise looks easy, it’s actually pretty difficult to perform CORRECTLY. We’ll be extra cautious in learning this one, and there will be a scaled version available (tuck-ups) to ensure we don’t encounter any back or neck injuries. Here’s a great (but kinda weird…) video tutorial we’ll watch after our warm-up to help learn the movement:

WOD #8:

EMOM for 10 min.

ALPHA: 5 Burpees + 5 Squats + 5 V-Ups (or tuck ups)

BRAVO: 4 Burpees + 4 Squats + 4 V-Ups (or tuck ups)

GAME OF THE DAY:

Crab Soccer

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