Friday, August 17, 2012

KU WOD 8.17.12












warmup:


dynamic

WOD 1 (warmup wod)

two teams
each person goes twice

5 burpees
50 ft prowler run, down and back
50 ft kb walk, down in the rack, back in the suitcase (dual)


WOD 2:

5 dual deadlift
3 hang cleans
1 squat clean to thruster

5 sets
move up in weight each set
nft
15m cap


WOD 3:

9 dual bubc, swing from the outside of the legs
30 on the rope
3 iron crosses

5 rounds or 8m cap

1 comment:

  1. 2: 16, 18, 20, 22, 24
    3: 24's and 12's, 3.6666 repeating

    ReplyDelete