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