Krav Maga Curriculum: Thursday 03/05/15

LEVEL 1

  • Movement
  • Advancing Straight Punches
  • Inside Defenses (High & Low)
  • 360 Defenses

LEVEL 2

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

LEVEL 3

  • Review: Defensive Front Kick, Side Kick, Back Kick
  • Review: Kick Off from Guard
  • Review: Headlock from Side
  • Choke from the Side on Ground (Kick to Face)
  • Headlock from the Side on the Ground (position)
    • position
    • weight back
    • weight forward

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

“”

West LA CrossFit WOD: 3/5/15

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TBT

“Total Eclipse”
Rounds 1-3-5
10 OHS (75-95/55-75)
20 KBS
400 Meter run
Rounds 2-4
8 Mix Grip Pull-Ups
8 Mix Grip other way Pull-Ups
10 Pendlay Rows (75-95/55-75)
400 Meter Run

WOD Times-6am, 7am, 12:15pm, 5pm, 6pm Intro to 15.2, 8pm

 

Krav Maga Curriculum: Wednesday 03/04/15

LEVEL 1

  • Straight Punches
  • Sprawling
  • Front Kicks
  • Choke from the Front

LEVEL 2

  • Focus Mitt Combinations
  • Palm.Heel Strikes (variable angles, standing, on ground)
  • Exit from Mount
  • Guard, Stand Up/Escape
  • Guard, Striking
  • Choke from Behind, on Ground (Mounted)

LEVEL 3

  • Thai Pad Combinations
  • Grabs/Potential Bearhugs, (distance continuum)
  • Bearhug from Behind (leverage on finger)
  • Review: Bearhugs, Lifting (Front, Behind)
  • Drills!!

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

“”

West LA CrossFit WOD: Wednesday 3/4/15

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De Ja Vu”
Teams of 2 complete the following 3 AMRAPS: 4 mins, 6 mins, 8mins with 1 min reset between each.
25 Thrusters (95/65)
20 Burpee Over Box (20″/15″)  Use plates for 15″
25 Pull Ups
20 HSPUs
As many rope climbs as possible with the remaining time

WOD Times-6am, 7am, 12:15pm, 5pm CF1, 7pm, 8pm