Almost same WOD as yesterday. David and I Do combative to pad across mat and back. Immediately follow with prescribed exercise across mat and back. Other person goes.
L-R straight Punches----sandbag presses
Hmmerfist-----------High hold presses
Palm Heel Strikes-------one arm kb press
L-R Elbow---------------Sandbag cleans
Side Hammerfist/elbow----push ups
Forward Knee------------Air Squats
Front Kick--------------Lunge
Knees-------------------High knee Hop
Front side back round combo.
KM (open)
sparring
7 Elbows dry
Elbow 1 driving to pad
Palm Heel Driving
Front Kick. penny on pad to simulate weapon drop
Wrist releases
Choke from front (one hand pluck)
About Me
- Jeff
- I am a husband and father first, my wife's biggest fan and my children's biggest cheerleader. I am a certified Krav Maga instructor and shodan in Wado ryu karate. I currently teach at Charleston Krav Maga and use Crossfit and kettlebells in support of KM training. I am lucky enough to train with some really fantastic people. Two philosophies guide all my training--Gregg Glassman's "World-class fitness in 100 words" and Rory Miller's “You need to be able to do things to mitigate danger. You only need to think you can do things to alleviate fear. ” My pet peeve is half-assed effort...in anything.
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