Today's WOD: April 3, 2020

Sao Sao

In pairs, smooth and fluid for 45 mins: Gum sao (press hand against opponents body) You straight lead –> partner does a low-to-medium energy parry –> thrust your forearm forward, trapping your partners hand between your forearm and the side of his

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Recent WODs

26 Count – Four Corner Drill

In pairs, as smooth and fluid as possible in 45 mins: Partner feeds straight punches to high-line or mid-line as indicated, and you respond with appropriate four corner defence: HIGH LINE – from your lead: Rolling tan sao Parry: yielding Parry: cross-hand

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Push Comes to Shuffle

In pairs, AMRAP in 45 mins: Push shuffle advance x25 JKD blast with 3 strikes x5 Push shuffle retreat x25 JKD blast with 5 strikes x5 Push shuffle left x25 JKD blast with 3 strikes x7 Push shuffle right x25 (Straight) kicking

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Chase or Not to Chase?

In pairs, AMRAP for 45 mins: Chasing step advance and get-of-the-line to the right x5 Partner steps in with straight lead to high-line –> straight stop kick x5 Chasing step advance and get-of-the-line to the left x5 Partner steps in with straight

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Mirror Mirror

In pairs, FOR TIME: Mirror drill x3 mins JKD groin kick on pads x100 Mirror drill x3 mins Inward elbow on pads x 100 Mirror drill x3 mins Mirror drill then look for an opportunity to JKD groin kick and inward elbow

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It’s Hammer Time

In pairs, alternate each step, 21 – 15 – 9 FOR TIME: Inverted hook kick lead and rear Backfist and hammer fist blast with 5 strikes Partner hook punches lead and rear –> Bob ‘n’ weave Cash out: press-ups x100, and crunches

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Out of Bounds

In pairs, AMRAP in 40 mins: Lead hook kick on pads x40 Partner straight leads to high-line –> heel-toe-sway and straight lead on pads x40 Lead hook kick (miss pad and land halfway), then outward elbow on pads x40 Partner straight lead

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Bursting with Energy

In pairs, AHAP: The burst on kick pads x4 Sliding leverage blast with 3 strikes x4 SAA straight kick left and right on pads x4 Controlled sparring / pad training 5 x 3 mins: ABC on pads

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On Guard

In pairs, FOR TIME: Press-up to on-guard position HIGH x50 Partner rear straight kick –> oblique stop hit x50 Crunch to on-guard position OPEN x50 Finger jab lead and rear on pads x50 Press-up to on-guard position LOW x50 Elbow scoop to

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Burning Blast

In pairs, AHAP: Burning step side kick on kick pads x3 Inward knees lead and rear on pads x3 JKD blast with 5 strikes x3 Partner strikes mid-line with lead and rear horizontal fist punch –> outer wrist blocks x3 Cash out:

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