New Years Eve WOD

Program Min
30s work 30s rest with 20kg 12 rounds--Swings
HR avg 148
30s work 30s rest with double 16kg 12 rounds--2 clean press 2 snatches each segment
HR avg 151

HR stats for WOD
17:28 in zone 4
149 avg HR
164 Peak
Cal 415
Recovery 159-132 27

Short WOD

7 Rounds
3 95# Front Squats
5 Tuck dead hand pullups

8:11
HR Stats
Zone 4 0:36
Avg 134
Peak 153
Min 89
Cal 113
Recovery 150-104 46

Kettlebell work

SSSt
Snatch test with 16kg
100 Snatches
Time 4:20--Happy with this time

HR Stats
avg 148
peak 164
min 93
cal 72
Time in zone 4 3:12

10 Windmills each side
5 TGU each side
TENS on shoulder

Christmas Day WOD

Three laps on bike around blocks with
Valentine cove stops
100 lunges
100 push ups
100 sit ups

Time 41:18
avg 138
peak 155
610 cal
recovery 138-117 21

Christmas Eve WOD

Fight Gone Bad
3 Rounds
Wall Balls
Box Jumps
Sumo Deadlift High Pull
Push Press
Row

Lowest round 118

HR Stats
zone 16:54
Avg HR 153
Peak HR 171
Recovery 163-107 56

KM with Jen

Exercise/combative cards
10 each alternating
Good Class

KM1 10:00

Went to Jens class
and did mock LI test.

Crossfit with HR

AMRAP in 20 (8 or 10 lost count)

5 pullups
10 dips
15 45# overhead squats

HR statistics
Peak 165
Tot cal 377
2m recovery 154-111 43
Average HR 147 over the workout

St Andrews row and 531

Worked on C2 with Paul

10 min Row--avg pace 2:08
500m Race==me 1:47 Paul 1:45
1000m slow row

5=3=1 M5 wk1
Squat (rough after rows)
Leg extension 5x10
Leg curl 5x10

WOD and KM1

WOD
5-3-1 M5 Wk 1
Deadlifts
50 good mornings
50 knees to elbows

15 min on elliptical
15 on DP rower

KM1
4 plow the field tracks with combative at end of each
elbow 4-7 dry
elbow 4 and 6 to pad with combination
Rear break fall
choke from front against wall
choke from front with push

St andrews and KMII

@St Andrews
20 min 2:23 pace on C2

5-3-1 M5 wk1
Bench
5x10 Dumbell support presses
5x10 Row support

KM II
3 rounds of plow the field with 1.5 min of LI review at end of each
Hook
Liver shot
Left Right Hook Elbow
Bar Arm choke
Knife to throat from Rear defense
FUN--used side door and confined space with two attackers whom could decide how to attack. Third person had to close door. Really interesting and good training

Mon CF

Me and Childress
5 Rounds

15 tire jumps
15 20kg swings
2 min bag work
15 wall balls
15 burpees

tough workout

Lynne/KM/531

WOD1
Lynne
5 rounds to failure
Bench Presses (165 first 3 155 last 2) 12 8 7 7 8
Pull ups 13 11 10 10 9

KM
30s work 10 sec rest 9 rounds of bag work
Ground position and movement
Getting up under attack
Forward roll into knee
Backward roll into groin kick
Front kick from ground
Round kick from ground

WOD2
Deload week 4 month 4 of 531
DL MP and Squats

Cross/Krav Ladders

Scott and I

Ladders

10 Rounds
Burpee/Knee

9 Rounds
Heavy rope/number 4 combination

8 Rounds
Goblet Squat/Front Kicks

brutal workout

500 core

5 rounds

20 swings
20 TRX knees to chest
20 Set up Strikes
20 Left R band wood choppers
20 Right R band wood choppers

Filthy Fifty and KM

Filthy 50
Pull Up
Sledge Strikes
KB Swings 16kg
Lunge 40# vest
Push Press 45#
Set Ups (incline bench)
Wall Ball 10#
Heavy Ropes
Burpees

####Note from next day SORE AS HELL!! love it

KM Open
Burpee knee ladder
Covering against hook
Taking hits and hitting back
Front Kick to vertical target
Kick punch elbow knees after front pad shove
Same from side except side hammer instead of front kick

Di_Fran_abeth-krav

21-15-9 Childress and I

21
Deadlifts 135
Military Press 75
Front attacks---armed and unarmed

15
Thrusters 65
Pull Ups
Side/Back attacks---armed and unarmed

9
Dips
Cleans 75#
Ground attacks--armed and unarmed

R Band and Yoga

Nice R Band and Yoga

531 m4 wk3

531 m4 wk3