Wednesday, May 8, 2013

Warm Up:x3,x2,x1 @AHAP!
A. do x3 reps of 1-6
 1. sa swing (right hand)
 2. sa clean
 3. sa sh to oh
 4. windmill
 5. oh walk 50ft
 6. repeat 1-5 on left hand
B. do x2 reps of 1-6
C. do x1 rep of 1-6

KU WOD: 2xbells
A. 2 sets x5reps @24kg
 1. russian swing
 2. front squat
 3. jerk
B. 3x3 @32kg
 1. russian swing
 2. front squat
 3. jerk
C. 1min max effort @20kg
 1. russian swing
 2. front squat
 3. jerk

A. x5 reps @65lbs sandbag
 1. sandbag tgu (total reps)
 2. sandbag squat
 3. burpee over sandbag
B. x4 reps 1-3
C. x3 reps 1-3

Wednesday, February 27, 2013

KU WOD 2.27.13

Warm Up: 2 rds
A. 40ft walking lunge body weight
 1. x1
B. 2xbell clean
 1. x8
C. 2xbell front squat
 1. x4
D. 40ft 2xbell rack carry
 1. x1

KU WOD: 5rds superset A+B, AHAP!
A. 2xbell russian swing
 1. x8
B. 2xbell single leg deadlift
 1.x3 r
 2.x3 l

KU WOD: 9 sets/mins, EMOM start w 50yrd run
SETS: max effort
1. strict press r
2. strict press l
3. push press r
4. push press l
5. push jerk r
6. push jerk l
7. kbell horn squat
8. air squat
9. jumping air squat

Monday, February 25, 2013

KU WOD 2.25.13

Warm Up: 2 rds
A. 2xbell cl and j, mix pushups, box jumps
 1. x9

A. 3x2  2r/2l (regular tgu)
 1. 16kg
 2. 24kg
 3. 32kg
B. 2x3 3r/3l (bubtgu--bottom up bell tgu)
 1. ahap
 2. barbell or heaviest bell
C. 3x1 BB tgu and Bell tgu
 1. ahap!

A. 1min kb russian swings @32/24
-1 min rest

B. 1min kb russian swings @32/24
1min clean and strict press @24/16
-1min rest

C. 1min kb russian
1min clean and strict press
1min air squat
-1min rest

D. 1min swings
1min cl and press
1min air squats
1min situps

Wednesday, February 20, 2013

KU WOD 2.20.13

Warm Up:
A. Kbell walk down back total 50ft, 2xbells
 1. suit case carrie +3 deadlifts
 2. rack carrie +3 front squats
 3. suit case/overhead +3 windmills
B. TGU +15 sec kbell arm bar stretch
 1. x3 right hand tgu +arm bar
 2. x3 left hand tgu +arm bar

KU WOD: 10mins EMOM
A. kbell strict press, m:2x16kg w:2x12kg
 1. x6 strict press

A. 2xbells low swing, rope, sa bent over row
 1. x45 low kbell swings, 2xbells
 2. x30 dual hands or x15 heavy rope
 3. x8 single arm bent over row r/l

Monday, February 18, 2013

KU WOD 2.18.13

Warm Up:
A. 4 corner drills
 1. forward run
 2. lateral run
 3. in out lateral
B. 4 rds
 1. x5 kbell clean r/l @16,20,24,32
 2. x3 mix pull ups

x100 air squats or 5mins of  work
x100 deadlifts @2x16kg or 5mins of work
complete reps or work for time. which ever comes first.

KU WOD: 1 min h2h, 30sec burpee/rope, 30sec rest
1. 1min H2H- flip it, twist it, tap it!
2. x3 burpees+ remaining time of 30sec is finish with power ropes
3. 30sec rest

Wednesday, February 13, 2013

KU WOD 2.13.13

Warm Up: 2 RDS
A. med ball
1. x10 chest pass
2. x10 oh pass
3. x20 rotational pass
4. x20 situp ovh throw
B. kbell russian swing with rope
1. x15
C. kbell walking lunge
1. forward walking lunge @35ft
2. backward walking lunge @35ft

A. repeat once, rest time remaining, start on the min
m: 2x24kg w: 2x16kg
1. x5 front squat
2. x4 sumo dl high pull
3. x3 jump over box 24"

KU WOD: not for time
A. 1x3 (ex: 1set x 3 reps) all right all left
1. 3x single arm swings
2. 3x single arm release catch
3. 3x single arm kbell flip
4. 3x single arm snatch
B. 3x2
C. 5x1

Monday, February 11, 2013

KU WOD 2.11.13

WarmUp: 2 Rounds
A. Kbell walks
1. suitcase
2. suitcase/rack r/l l/r
3. rack
4. rack/oh r/l  l/r
B. Bear crawl w kbell
1. 35ft r hand
2. 35ft l hand
C. kbell swing to lunge
1. x15 r lunge
2. x15 l lunge


A. 90 sec total, 10 sec position holds 2xbells
1. suitcase
2. rack
3. overhead
B. 4 min AMRAP 2xbells
1. x10 russian swings
2. x15 box jumps
3. x20 deadlifts
A. repeat A with out rest
B. repeat B with out rest
A. finish with 90 sec position holds