Catch Up

Got behind Posting
Sunday
30 min audio kettlebell workout

Tuesday
KM LI class
KM LII taught
combo/knee ladder
box of L1
breakfalls
Choke against wall front and back--multi attacker

Wed
10 rounds
10 95# Deadlift
10 Push Ups
Week 3 of 5-3-1 Bench Press

Sat care group 2 and WOD

Chipper Scaling
35 24 12
Mountain climbers
Resistance band presses
Lunges
Push Ups
Sit Ups
Slam balls
Ground to Overhead 10# or 25#
Sumo Deadlift Highpull
Dips
Squats

My WOD
Month 1 Week 3 of 5-3-1
Presses Squats Deadlifts
Yard Mowing

Firday WOD and KM

5 Rounds
7 Tire flips
7 65# Thrusters
7 Knees to Elbows
7 24kg Swings
7 Pull ups
7 Burpees
7 135# Deadlifts

KM teach L1
Tabata on bags
Front Kick progressions including ground
Headlock From Side

Chipper and Women Graduation

WOD
20 Walking lunge steps
15 Pull-ups
35 Box jumps, 20 inch box
15 Double-unders
20 Ring dips
15 Knees to elbows
20 Kettlebell swings, 1.5 pood
20 Sit-ups
15 Hang squat cleans, 25 pound dumbells
20 Back extensions
20 Wall ball shots, 14-20 pound ball
15 65# Thruster

KM Womens Graduation
Tag with jumping jacks
Find the partner and deliver called strikes
Knee line
Self Defenses Review
Choke from Mount to knee to battle through Pads
Dog Pile to Knees to cell phone and dial

Monday WOD

8:14 2k row
DL of 5-3-1
Side Kick practice
Some kick only sparring with Childress

Sat care group 1

Church physical fitnes group 1

AMRAP
scaled for 12min
3 Burpees
7 Push ups
10 Squats
Group did GREAT

Personal WOD
5-3-1-
bench and squat
C2 500M 1:49.3

Friday WOD and KM1

WOD
Me and Childress
3-3min rounds each of Bas into pads
Mat tracks of kicking
Worked on knife from ground

KM1
Round the moon punches
elbows 4,5,6,7 into pad
Wrist releases
Choke from Mount variations

Church WOD 1

I wanted to do it before Saturday...
AMRAP 20min
3 Burpees
10 Pushups
15 Squats

22 Rounds (13 in 12m) good steady pace

KM womens 5 and WOD

WOD
Fat Fran
15-12-9
Thrusters 95#
Weighted Pull ups (25 pound vest)

Finisher 9 65# thrusters 9 pullups
300 Heavy bag strikes

KM Womens
Punches from set ups
Punches from knees
Kick to head rollout up to knees
Choke from Mount
Bar Arm choke from Mount

St Andrews

Sat 5-3-1 again, maybe third time is charm?? Maxes very light this time

Mon
5-3-1
15 on C2 rower

Joined St Andrews again to work cardio around injuries and new mac-daddy C2s

Fri WOD and L1

Presses four rounds
16kg 24kg 28kg
5-3-3

35 Pull Ups

KM 1
plow the field
punches
elbow2
round kick
choke from the side

KM womens 4 & WOD

WOD
David and I did striking using Resistance bands. 25 strikes to pad attached to band the 10 free. L and R straights--l and R elbows--l and r knees--left and right front kicks.
Really good "teaching" workout. The bands hugely magnify any breakdown in structure or core. Also excellent for power and speed.

KM Womens 4
A B random knee drill
Elbow 3
Groin Strike
Bear Hug arms free
Bear Hug arms caught

Bas and Ride

Aerobic is going to be point of this week.

Bike ride 20 min constant RPM
5 Rounds of Bas

1000 Day

Felling mentally crappy today so wanted to push the limit

WOD-Metallica on the ipod
Do 1000 lifts. Included everything TRX, resistance bands, kbs, body weight, etc. Punishing but satisfying

Friday WOD and KM1

20 min audio KB workout
20 min of pad striking

KM1
Mat traveling cardio
Side Position
Side Kick from side Position
Foot Stripping
360 high
Stationary Choke from the Rear

Today WOD

AMRAP in 20m
5 65# Thruster
7 65# Power Clean
10 45# Sumo Deadlift High Pull

8 rounds and 5 thrusters

elbow issues was the limiting factor

Contemplating a direction change. Maybe the Skyy talking

KM Womens 3

Palm Heel-elbow--3 knee driving combination
Side Hammerfist
Back Hammerfist
Pivoting Elbow

Choke from Rear with Push. Stayed on it for remainder of class

Fighting WOD

Punching
33 95# fast bench presses
33 TRX push Ups
33(each arm) resistance band punches

Core
33 20kg swings
33 TRX Knees to L&R
33 (each leg) Resistance band Knees

Legs
33 Goblet Squats
33 pistols with back side lunges
33 (each leg) Front Kicks