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