3rd Party Gun

Went through the 5 Third Party Gun Defense(plus some extra) with Dave and David
Hella big fun!!!

Sat WOD and KM Open

Saturday Wod (David, me, Dana, Trent)
4 rounds of 5 duel activities
Pad holder---striking combo/defense...bodyweight exercise
40 seconds each

Workout total about 45 min

KM Open
Totally changed plan because of so much new meat
Straight Punches
Elbow
Hammerfist
Chaos circle
360 Defense
Choke from Front one hand pluck

Fran

21-15-9
Thruster 65#
Pullup

Time 4:41
About normal 0:15 off PR I think but no help so could not drop bar after thruster. Plus carrying about 8 # too much weight after holidays

Zone 4 3:08
Avg HR 162
Peak HR 171
Cal 91
Rec 168-126 42

WOD and KMWomen 1

10 rounds Bas on Bag
Avg 165
Peak 178
Min 138
Cal 560
Recovery 17

KM Womens 1
Back Position
Getting Up
Groin Kick Down Hammerfist
Forward Hammerfist
Driving Palm Heel strikes
Pluck and Kick of Choke from Front

Yoga

Good Yoga session, however, I have a headache now

EZ 30 KB

Easy 30 Kettlebell with David

Again....not in any way easy.

New Years Day WOD

Tried 1/2 Murph but gave up the run after about 400 Meters. Subbed 2 neighborhood rounds on bike

2 Laps on Bike
Time 15:48
Avg hr 141

50 pullups
100 pushups
150 squats
Time 9:40
Avg hr 157

Zone 3 14:50
Avg 147
Peak 168
Cal 421
Rec 165-111 54