Krav Maga Curriculum: Wednesday 10/22/14

LEVEL 1

  • Elbows & Hammerfists
  • Knees
  • Headlock from Behind

LEVEL 2

  • Hook Punch
  • Bobbing & Weaving
  • Hook Punch Defenses
  • Guard, Striking
  • Kick Off from Guard

LEVEL 3

  • Review: Advancing Straight Punches
  • Drill: Instructor’s Choice
  • Handgun Defenses: Principles
  • Handgun from Front

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

“”

West LA CrossFit WOD: Wednesday 10/22/14

Screen Shot 2014-10-21 at 11.16.09 AMDon’t forget to claim your partner for the Halloween partner workout.  Costumes recommended.

“Thunderball”
2 minutes Max Reps KB Snatch (24/16kg)
then directly into 8 minute AMRAP of:
16 OH Walking Lunges (45/25lb plate)
8 Lateral Box Jumps 20″
12 Wall Ball Shots (20/14)
then directly into
2 minutes max rep KB Snatch (24/16kg)

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

Krav Maga Curriculum: Tuesday 10/21/14

LEVEL 1

  • Heel strikes, Hammerfists
  • Ground and Pound
  • Knees
  • Headlock from Behind

LEVEL 2

  • Focus Mitt Combinations
  • Advancing Front Kick
  • Defense vs. Front Kick (Redirect with Leg)
  • Inside Defenses + Counterattacks

LEVEL 3

  • Inside Defense vs. L/R (Combo, Lean Back & Trap, Forward Hand)
  • Overhand Punch in Defense vs. Right
  • Kick Defenses – Medium & High Round Kicks, Offensive Front Kick
  • Light Sparring

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

“”

West LA CrossFit WOD: Tuesday 10/21/14

Screen Shot 2014-10-20 at 12.54.21 PM

“Shay Shay”

“Bedazzled
10 Rounds not for time of:
3 Back Squats (medium load) across
5 Strict Ring Dips (Adv=1 MU + 2 more Ring Dips)
1 Wall Walk (nose to wall)
Record Load and place a **next to your name if you did the Adv version.

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

6pm Advanced
Build to a max Hang Power Clean
Build to a max Power Clean
Take 10 min to practice heavy Split Jerks