Wednesday, April 18, 2012

KU WOD 4.18.12


warmup:

dynamic
400m run


WOD 1

8 dual bell sumo deadlift, heavy and fast
8 heavy russians with band

5 sets
no more than 90 secs rest in between sets


WOD 2

partner wod

4 keg to shoulder (2 left/2 right)
6 keg pushups
8 lateral keg jumps

one person completes a round then your partner goes

amrap in 3 minutes

followed by 1 minutes rest

3 rounds

4 comments:

  1. 32's for deads
    and 28 with a green band


    3/3/2
    65#

    ReplyDelete
  2. 2x 32kg for deadlifts
    24kg bell with a red band

    3/3/3 with 75# keg

    ReplyDelete
  3. 32's for deadlifts and 24k with blue band

    2.5/3/3 with 75# keg. Woody would more than likely have done 4+ if he had a faster partner.

    ReplyDelete
  4. tell me about it.
    think i prolly could have gotten
    15 rounds in had cass not really been
    doggin it with that keg. ;-)

    ReplyDelete