Saturday

Damn fine day at the fair with everyone including Anna. Great singing dancing from the girls on the way home. Lots of great food and smells and lights. LOVE IT!!

WOD
Month 3 Week 1 5-3-1

KM Open
Eyes strikes with burpees
Bear crawl pace sitter
Rear Elbow
Groin Strike
Rear Hammerfist
Combos out of the above

Choke from rear-stationary

KM training

Childress and I
5 min each
LI
LII
Stick
Knife
Gun

Wed WOD and womens 4

WOD
10 Rounds
10 12lb wall balls
10 pullups

buy out- 50 sit up punches and some bag work

Womens 4
bearhug night

Lunch WOD

10 rounds
1 C&J (95# first 5 115# second 5)
5 pullups
10 pushups
15 squats

Yesterday
Hit some pads but nothing focused

Easy Like Sunday

1 hour Yoga, foam roller, and resistance bands (5# only)
nice

Sat WOD and KM

WOD
5 Rounds
100ft bear crawl
100ft lunge with 3 burpees after each 6 lunges
Above with 20lb vest

5-3-1
deload week month 2

KM Open
Stomp
Side Kick-stationary and advancing
Back Kick-with combatives
3 Person drill-2 attackers
Choke from Front One hand Pluck
25 knees each

KM Advanced (teach)

Helluva class. I got to play

Bear crawl to pad and ground and pound... on call move to next pad and ground and pound. Once around mat, get up with partner and any Level 1 attacks for 1:30. then back to laps

Resistance band strikes: 20 with bands 20 to pads
Right straights
Left straights
Right Elows
Left Elbows
Right Knees
Left Knees
Right Front Kick

1.5 min of burpees while partner rested then
immediately on back to try to get out of mount with attention paid to weapon draw.

TOTALLY spent by end of class!!!! Awesome