KU WOD 6.29.12

warmup:

dynamic

hip openers


WOD 1:

20 kb squats, hold the bell by the bell
10 russians
5 sa swings. l
5 sa swings, r

4 rounds  if you put the bell down during
a round that's 3 burpees for every time
the bell hits the ground.  do all of your
burpees at the end of each round before
starting the next round.

nft

w 24
m 32


WOD 2:

12 minute amrap

25 ft rope pulls, on your back down, on your stomach back
9 in & outs
1-2-3 snatch to windmills (all left one round, all right the next...)

w 16
m 24

KU WOD 6.27.12

warmup:

med ball mashup

walks


WOD:

partner wod

30 dual clean and jerks (total)
one man c and j's while the other holds
the bells in the rack.  no one can work if the bells
are on the ground.

6 different holding formations
for kettlebell walks.
one man at a time.

100 total russians
one man works at a time

200m walking lunge, no bells
both men at the same time

KU WOD 6.25.12

warmup:

600m run

3 thrusters, oh walk
3 oh squats, oh walk
l/r
x2

25 ft lunge w pass
30 russians
25 ft lunge w pass
30 h2h


WOD 1:

7-5-3

dual bent over row
dual power clean
dual push press

nft

muiwes


WOD 2

2 or 3 tire flips
3 sa catch release to snatch, l/r
4 2 hand catch release
5 fr sq

4 rds

w 16
m 24

KU WOD 6.22.12

KU WOD 6.20.12

warmup:

dynamic

arm bar, l/r
15 band pulls
x3

5 total wind mills, go up in weight

WOD 1 (kind of sort of part of the warmup)

1 tgu, total
3 pullups
1 tgu
5 pullups
1 tgu
7 pullups...

10 minute amrap

w 24
m 32

WOD 2:

all bell movements are DUAL bells

21 push press
400m run
21 cleans
400m run
21 fr squats

w 16
m 24

KU WOD 6.18.12

warmup:

400m run
dynamic

walks, lunges
8 sa wall balls
8 mix grip pushups

x2


WOD 1:

kb complex

3-2-1-1-1 l/r

power clean
snatch
fr sq
push press

go up in weight


WOD 2:

10 swings
sandbag sprints 5-10-15 yards

5 rds

KU WOD 6.15.12

KU WOD 6.13.12

warmup:

partner med ball mashup mayhem
partner pushup/burpee medley
200m run
------

8 figure 8's
8 bubc, l/r

3rds, go up in weight each round


WOD 1:

5 dual cleans
5 ropes

5 rds

w 16
m 24

nft


WOD 2:

12-9-7

sa jerk, l/r
fig 8 to uppercut
kb wall ball

w 16

m 24

KU WOD 6.11.12

warmup:

dynamic

5 pushups
5 americans
5 goblets

5 rds


WOD 1:

kb walks:
odd weight
rack/suitcase
rack/overhead

sled pull:  forward/backward

so do:

kb walks
sled pulls

3 rds


WOD 2:

1 minute each of:

sledgehammer
box jumps
snatch

1 minute rest

3 rds

w 12
m 16

total reps

KU WOD 6.8.12

warmup:

400m run

dynamic

sandbag flips
200m run w/bag
x2

WOD 1:

sa swing ladder

32: 5/5  
28: 8/8
24: 12/12
24: 12/12
28: 8/8
32: 5/5

w:  24/20/16/16/20/24

nft


WOD 2:

3 stone gts
12 rope russians
3 broad jumps

5 rounds

KU WOD 6.6.12

warmup:

med ball mayhem mashup

WOD 1:

20 yard sprint
20 secs rest while walking back
20 yard sprint
20 secs rest while walking back
20 power swings immediately followed by
30 yard sprint
20 secs rest while walking back
30 yard sprint
20 secs rest while walking back
20 power swings immediately followed by
40 yard sprint
20 secs rest while walking back
20 power swings

that's 1 round
2 rounds total

w 12
m 16


WOD 2:

1 pullup
1/1 sandbag get up
2 pullups
1/1 sandbag get up
3 pullups
1/1 sandbag get up
4, 5, 6...

9 min amrap

KU WOD 6.4.12

warmup:

400m run
dynamic

5 pullups
10 hindu pushups
15 horn squats
x2

WOD 1:

9 minutes of snatches emotm
min/reps=  1/3, 2/5, 3/7, 4/9, 5/11, 6/13, 7/15, 8/17, 9/19

if you can't maintain then drop weight and keep snatching or stick
with the same weight and do a perfect oas

total reps

w16
m24


WOD 2:

21-15-9 pushups  (chains, rings, mix grip, plyo etc etc)
7-7-7 tgu's

w16
m24

not a metcon, just grind and be technical

15 minute cap