A huge thanks to John Lovins and Pete Le from Ohio Krav Maga for the excellent self defense seminar Sunday in Hali’imaile Park. Enoyed by all!
Skills: The basic punch
Wendler: BenchTwo WODs in One!
First, “Karen with a friend!” We will partner up with someone who throws the same weight medicine ball. Alternating by 5’s, each team throws 150 wall balls total (75 each), the goal being to take no time to switch out partners. Keep the ball in motion.
Immediately after finishing this WOD we will go directly to a couplet: 5 rounds for time:
10 push ups
Join us at Hali’imaile Park for a three hour self defense seminar led by John Lovins and Peter Le of Ohio Krav Maga!
8 – 11:00 AM
$35 per person
Snacks and beverages provided
Thanks to Andy McCoy from CrossFit Santa Clara for joining us again Saturday for the WOD “Fight Gone Bad.” We thoroughly enjoyed having you around, Andy! We hope to see you and Jason in Santa Clara some day!
Get ready for Fight Gone Bad!
After a fun warm up in the park and our Wendler press series we will hit one of our all time favorites!
Fight Gone Bad: One minute in each station:
- Wall Balls
- Sumo Deadlift High Pull
- Box Jumps
- Push Press
Rest 1 minute. Repeat for a total of three rounds
Huge welcome to John Lovins and Pete Le from Ohio Krav Maga who joined the UpCountry gals for an early morning WOD Friday. John and Pete will be teaching the self defense seminar Sunday morning from 8:00 to 11:00 AM. Non members are welcome to attend. $35 per person.