KU WOD 7.30.12

warmup:

medball mash
200m run w ball
dynamic
deads/fsqs/presses w walks


WOD 1:

35 ropes, down to knees and up
ropes, sailor's pull

russian ladder:  7-5-3-3-5-7 @ 24/32/48/48/32/24

3 rds


WOD 2:

3 keg presses
shuttle run
50 ft farmer's walk w dual 32's
shuttle run
5 box jump OVERS

3rds

You got to JUMP!

KU WOD 7.27.12

warmup:

200m run
dynamic

ropes
kegs


WOD 1:

5-4-3-2-1

front squats
find your 1 rep max
single, dual, triple...however many bells
you need to get the job done

12 min cap

WOD 2:

partner wod

8 min tabata

power swings w/partner push downs
seated oh medball throws

total reps

WOD 3:

2 yoke runs
1 insanely long shuttle run
2 hoppalong cassidy obstacle jumps

3 rds

KU WOD 7.25.12

warmup:

200m run
dynamic
windmills/walks


WOD 1:

3 minutes of single arm jerks
2 minutes of pullups
1 minute of burpees

3 minutes of rest

3 minutes of single arm jerks
2 minutes of pullups
1 minute of burpees

w 16
m 24


WOD 2:

7 minute amrap

15 sledgehammers
kb walks with dual deads and fsqs (16/24)
ropes

KU WOD 7.23.12

warmup:

medball mashup
sandbag bear crawl/run


WOD 1:

sa swings

up the ladder down the ladder

16k:  15/15
20k:  12/12
24k:  10/10
32k:  7/7  (x2)

nft


WOD 2:

dual cleans and squats
up the ladder down the ladder

1/1
2/1
3/1
4/1
5/1 (x2)

w 16
m 24


EXTRA CREDIT

3 suicide sprints 

KU WOD 7.18.12

warmup:

200m run
dynamic
walks


WOD 1:

6 alternating floor presses (dual bells, one up one down)
1 minute rest

5 sets


WOD 2:

12 dual cleans
50 yard walk with bells in the rack
200m sprint (no bells)

3 rds

w 16
m 24

you owe 3 burpees for every time you put the bells down
burpees accumulate and are to be done at the end of each round

KU WOD 7.9.12

warmup:

400m run
dynamic


WOD

30 russians
10 pushups
5 pullups
3 stones, ground to shoulder
30 air squats

5 rounds
20 minute cap

KU WOD 7.6.12

KU WOD 7.2.12

warmup:

dynamic


WOD 1:

1 minute dual kb snatch
1 minute tabata burpees
1 minute dual kb jerk
1 minute tabata burpees

2 rounds

w 12
m 16


WOD 2:

15 americans
9 box jumps

1 minute rest

12 americans
12 box jumps

1 minute rest

9 americans
15 box jumps

you have 1 minute to complete
each round of swings and jumps.
if you fail to complete any round
then you owe a 100m sprint for
each round failed.

w:  12/16/24, 20"
m:  16/24/32, 24"