Max Pull-ups with 20# vest
7-6-4
Hero WOD “Wood”
5x Rounds (For Time)
400m Run
10x Burpee Box Jumps, 24″
10x Sumo-Deadlift High-Pull. 95#
10x Thrusters, 95#
Rest 1 Minute
[35:00]
Kata: 1x each
Bo1 & Bo2
Seiunchin
Empi
Tuson
Naihanchin
Seiunchin tonight. We continued to work on this Kata and finished it with working out cadence/counting patterns. Good stuff, many many horse stances later my legs are toast now.
Went to the Dojo early, hung out on the floor with Sensei a bit and then assisted classes and then some team stuff.
First class was weapons. We drilled BO: Strikes, blocks, combos, kick. Then did Bo1 and Bo2, 4-5 times each.
Brown & Blackbelt class was Seiunchin. We broke it down super slow, counted moves and just worked on precision. My legs are DEAD after today. And after all those hundreds of horse stances (Kiba Dachi). Ugh…
The November edition of the OC&T session. 3.5 hours outside at the track. Good turnout; we had 6 Blackbelts, 3 brown belts, 2 Green belts and several observers.
Started out with a 5k (14x around the 400m track) then we did a 400m sprint/run. Followed on with some Prowler pulling in teams, had some pretty heavy weight at about 300# at one point.
Did Kata for about 45 minutes; Chinto. Then finished it off with a buddy carry up the stairs.
Pretty proud my son came out and worked out with us. He did great for his first outing too.
Brown + Blackbelt class.
Started with Basics and box jumps. I messed up and Kia’ed on 9 count… twice… 🙂
Then split into groups and worked on Chinto for the rest of class.