KBing

Early morning Sunday
"20 min Easy Audio KB workout"

Really deceptive name. May try to hit a little yoga tonight as well

Saturday WOD and class

WOD
Four Rounds
3 reps each 20kg 24kg 28kg kb Military press
25 sledge strikes
5 dead hang pull ups

+ a six min round of bw exercises and striking with class
(and mowed)

KM Open class
360 high
Groin kick
Front kick
Reflexive defense against front kick
Plucking defense against front kick
OODA drills

WTcF Krav

Personal Krav training with David
2m rounds

Strapped on pad and did front kick as response to knife draw
Bail out round kick defense against straight stab
Knife to throat from rear
Arm bar choke

Called striking
Called kicking
Strike blocking
Weapon defenses

KM womens 3

Choke from Front Practice
Palm-Elbow-Knee combination
Hammerfist to side
Hammerfist to rear
Pivoting elbow #1
Choke from Rear with push
Choke from Rear against Wall

Wed WTcF

Childress and I

"Seven"
5 rounds

7 double 16kg kb
7 knees to elbows
7 thrusters 75#
7 20kg swings
7 165# Dead Lifts
7 Burpees
7 Pullups

Freaking brutal life sucking heat index. Hottest WOD of the year.

KM LI

Dave Led

Groin Kick
L-R groin kick
L-R advancing groin kick
L-R advancing groin kick elbow
L-R advancing groin kick elbow forward knee
Headlock From the Side

After Camp

Weak today
3x5x155 Squat
3x5x95 Shoulder Press
3x5x155 Dead Lift
3x5 Dead hang pullups

Mow the yard in between sets
Note to self--it is proved through self testing that "heavy" weight squats and DL's is what is killing heels