KU WOD 5.21.12

warmup:

400m run
dynamic

8 kb squats
4 tgu's
8 sdlhp
x2

kb walks
ropes
x2


WOD 1:

6 minutes tabata style

dual russians
dual swing to high pull
dual snatch


WOD 2:

20 secs dual suitcase hold
20 secs dual hold in the rack
20 secs dual hold overhead
60 secs plank with only two limbs touching the ground

3 rounds

KU WOD 5.18 "THE RIPPER"

warmup:

partner med ball cycle
dynamic


WOD 1:

cleans/squat:  1/1 2/1 3/1 4/1 5/1, all left then all right
3 pullups - 25 ft monkey bar "walk" - 3 pullups
75 ft weighted sled pull

9 minute amrap

w 16
m 24




WOD 2:

EMOTM

5 snatch left
5 snatch right
5 burpees

when your hands are ripped to shreds
then, and only then, can you jerk instead of snatch

9 minutes

w 16
m 24

KU WOD 5.16.12

warmup:

dynamic
windmills/walks


WOD 1:

sa power clean
sa clean & jerk
sa snatch

l/r

work through all movements on each arm
for the following rep scheme before switching sides

1, 2, 3, 4...

3 minutes of work
followed by 90 seconds of work
3 rounds

recommended load by round is:  16/24/32


WOD 2:

7 minute amrap

max pushups (with chains son)
50 ft dual bell farmer's carry in the rack, 24
200m run

Kettlebell Underground visits China

The Double Cs made it to China!  Randy is a long time member and diehard kettlebeller.  Randy takes on everything including CrossFit Endurance, indoor WODs and Kettlebell classes!  True to form, while traveling in China, Randy found the only CrossFit/Kettlebell gym in the country!  China's Kettlebell Club is located in Shanghai and had just achieved their official affiliation in time to welcome Randy!  Nothing proves the strength of the CrossFit community more than being in China finding a welcoming gym and a great WOD.

Grip and Rotational Strength Test

MWF 11:45 working on grip and rotational strength.
Kettlebell Complex:

3RDS@16kg
2 hand release and catch x5
figure 8 to upper cut x4
bottom up bell clean x3R/L

2RDS@24kg

1RD@32kg x3

KU WOD 5.9.12

warmup:

dynamic

5 dual dl's
80 ft dual oh walk
x2

SWOD:

7 dual clean and jerk (fts)
20 foot sled pull
5 pullups

9 min amrap


GPPWOD:

8 mins tabata

air squats
americans

KU WOD 5.7.12

warmup:

dynamic
kb walks

WOD 1:

15 two handed dead clean (1 bell)
200m run

32k

3 rds

WOD 2:

4 mins of work rotating through each station
followed by 1 minute of rest
3 rounds

10/10 sledgehammers
3/3 snatch 32k
10 log press
1 giant rope pull

KU WOD 5.4.12

warmup:

dynamic
400m run

windmill to oh walk to oh squat, l/r
bear crawl with sand bag flip, l/r
x2

WOD 1:

3-3-3-3-3

dual bell floor press


WOD 2:

12 minute amrap

25 rings dips
25 rope pulls
30 yard yoke push
15 americans


EXTRA CREDIT:

rope undulation match of death

30 seconds of pain
x2

KU WOD 5.2.12

warmup:

dynamic

1 tgu followed by 10 sec arm bar, l/r
2 tgu followed by 10 sec arm bar, l/r
3 tgu followed by 10 sec arm bar, l/r
arms bars are done after each tgu


WOD 1:

max pullups
immediately followed by
50 yard farmer's walk
 
that's 1 round.
take a 1 minute rest after each round.
5 rounds total or 12 minute cap.

w 24's
m 32's


WOD 2:

7 minute amrap

5 squat cleans
7 ring pushups
9 americans

w 16
m 24