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