KM Open (teaching)

Some Squatting and Pad hitting with Sam

KM
Movement
Sticky Hands
Advancing Straight Punches
A-B-C- knees-sprawls-groin kick
Build this combo: Elbow 4-Elbow 3-Pivot into Elbow 1--Knee. (lliiikkee it)
Choke from Rear

Finisher---L and R to pads, attacker chokes, make defense then pick up bag that has padlock key, race and open pad lock before padholder counts to 3 and runs down and beats your ass. If lock not open 10 burpees

Viking Warrior

Viking Warrior Conditioning
VO2Max

Snatch pull down and rack
Cadence 4
40 rounds of 15s work 15s rest--Total 160

Summer WOD

AMRAP in 7 min
Squat Cleans 65# (sucked on knees)
20 Sit ups
4 complete rounds

Added Three ladders of four rungs of 16kg C&P

Washed three dogs
Set 1000 lady bugs free
Set out two mantis egg sacks

KM womens 6

Good graduation for small class!
Stretches
Defenses Dry
A-B-C-D exhaustion drill--hammerfist, groin kick, knee, sprawls
1 min in circle of death with three attackers
Escape from guard-kick out
Escape from guard-find cell and dial 911

KM with David

Four Tabata-like rounds of.....
8 segments-30s work 15s rest-Dave do one, I do one

Round 1 Hand striking
Round 2 Knees and Kicks
Round 3 Defenses LI and LII
Round 4 Weapons (gun knife stick)

Good training-such a different world working in my slick, hole filled back yard.

WOD -KM and Yin 3

WOD
Three rounds
Run 400M
7 Jumping muscle ups (hard today, need to loose 5-10)
21 swings

KM
Ring push ups-left rights
Groin Kick-down hammerfist
Shove --attack high or low pad
Front Kick
Headlock from side

Yin
Mat work
Cow face legs
Squats
Sphinx
Tripod

Beach-and Zumba

Went with Prisca to her Sr Center Zumba. Great fun, awesome teacher, fantastic students but I am worlds works dancer

WOD
Surf 300
Stood in the surf and did 100 snatches, 100 presses, 100 Goblet squats