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
Tuesday, July 31, 2012
Monday, July 30, 2012
Saturday, July 28, 2012
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
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
Wednesday, July 25, 2012
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
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
Monday, July 23, 2012
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
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
Wednesday, July 18, 2012
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
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
Monday, July 9, 2012
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
Friday, July 6, 2012
Monday, July 2, 2012
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"
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"