Krav Maga Curriculum: Wednesday 01/28/15

LEVEL 1

  • Knees
  • Controlling/Turning Attacker
  • Headlock from the Side

LEVEL 2

  • Review: Striking targets behind defender
  • Striking Drills (Target Acquisition)
  • Choke Review
  • Headlock from Behind (Bar Arm; Carotid)
  • Snap Downs

LEVEL 3

  • Review: Bearhugs (Front)
  • Bearhug, Front (lifting)
  • Arm Drags
  • High Fall Breaks
  • Hairgrab, Front (in place)

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

“”

West LA CrossFit WOD: Wednesday 1/28/14

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“Walk The Plank”

100 Pull Ups for time
Every time you drop off the bar you must “Walk the Plank”
Walk the Plank=12 OH Plate Walking Lunges (45/25)
Please remember Pull-Ups can be scaled/modified for all levels and abilities.

Extra Credit:
Smolov Week 3/Day2
Back Squat 7 x 5 @ 75% + 10-20lbs

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

Krav Maga Curriculum: Tuesday 01/27/15

LEVEL 1

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

LEVEL 2

  • Introduction to Thai Pads
  • Review: Choke from Behind
  • Diagonal Downward Round Kick
  • Forward Leg & Switch Kicks (Front, Round)
  • Headlock form Behind
  • Recognition Drills

LEVEL 3

  • Double-Leg Takedown
  • Advanced Sprawls
  • Striking, Recognition & Takedown Drills

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

“”

West LA CrossFit WOD: Tuesday 1/27/15

10421363_10152515005691612_1113659071157637951_nWOD
3 rounds for time:
10 KB Snatch R (24/16)
5 Burpees
10 KB Snatch L
5 Burpees
Rest approximately 3 mins then
3 rounds for time:
5 TGU (24/16)
10 V Ups
5 TGU
10 V Ups

WOD Times-6am, 7am, 12:15pm, 5pm, 6pm Challenge, 7pm CF 1, 8pm

6pm Challenge Night
Purple Cobras vs Tiger Eyes and Team Chunk
All are welcome!
For time:
50 Deadlifts (185/135)
75 HSPUs
150 KBS (24/16)
200 Back Squats (145/95)
Max 6 athletes, one athlete works at a time