Krav Maga Curriculum: Friday 09/19/14

LEVEL 1

  • Hammerfist (Forward, Side)
  • Elbows
  • Knees
  • Turning into the Fight with Combatives
  • Choke from Behind
  • Drill Time!

LEVEL 2

  • Review: Knees, Sprawls
  • Bearhug, Behind
  • Bearhug, Front (arms free)
  • Bearhug, Front (arms free, leverage on neck)
  • Bearhug, Front (arms caught)
  • Snap Downs

LEVEL 3

  • Focus Mitt & Thai Pad Combinations
  • Review: Defense vs. High Round Kick (3-Point/2-Point)
  • Light Sparring Drills
  • Knee Taps

Please be sure to arrive on time and remember: Krav Maga top and
bottom is required in every class!

“”

West LA CrossFit WOD: Friday 9/19/14

10414888_10100767474462217_8973530453878693112_nWOD
5 Rounds for time of:
10 HSPUs (scale with 3 Wall Walks)
10 Toes to Bar
rest, then,
5 Rounds for time of:
5 Muscle Up** (bar or rings)
10 V-Ups
**Muscle Up transitions on low rings with feet on box is the next best thing

WOD Times-6am, 7am, 12:15pm, 5pm, 6pm

Krav Maga Curriculum: Thursday 09/18/14

LEVEL 1

  • Elbows & Hammerfists
  • Knees
  • Headlock from Behind

LEVEL 2

  • Review: Elbows (#3, 4, 5), Knees
  • Uppercut Back Kick
  • General Defense vs. Grab or Possible Bearhug
  • Bearhug from Behind (arms free)
  • Bearhug from Behind (arms caught)
  • Recognition Drills

LEVEL 3

  • Thai Pad Combinations
  • Full Mount, Side Control Position & Escapes
    • Trap & Roll
    • Elbow Escape
    • Reversals
  • Recognition & Ground Drills

Please be sure to arrive on time and remember: Krav Maga top and
bottom is required in every class!

“”

West LA CrossFit WOD: Thursday 9/18/14

Screen Shot 2014-09-17 at 8.50.46 PMWOD
4 Rounds for load
4 Strict Pull-ups (loaded if possible)
4 Front Squats
Then for time:
400 Meter Farmers Carry (35/20)
then
2 sets of 16 alt. Front Rack Reverse Lunges (for load)
Rest as needed between sets

WOD Times-6am, 7am, 12:15pm, 5pm, 6pm ADV, 8pm

6pm ADV
Take 14 mins to build into a heavy Deadlift
then
HSPU practice-strict, kip, deficit…
Compete 25-45 HSPUs for time (skill dependent)