KU WOD 9.28.12

warmup:

dynamic
200m run

3 half tgu's
1 bottom to top tgu
3 front squats
3 push press
3 snatch
1 top to bottom tgu

all left
all right
x2


WOD 1:

nft

5 rounds

5 dual cleans
100 ft prowler run

w 16-24
m 24-32

add weight each round on the prowlers


WOD 2:

3 rounds, for time

5 keg lap to shoulder to 5 keg step-ups, left then right side
30 kneeling rope undulations
20 sledgehammers, 10/10

KU WOD 9.26.12

warmup:

dynamic
200m run


kb h2h and tap drills


WOD 1:

dual kb push press

3-3-3-3-3

nft


WOD 2:

5 rounds

8 dual bell alternating bent over row (4r/4l)
5 dual bell kb cleans
1 dual bell kb thruster

for time

w 16's
m 24's

KU WOD 9.24.12

warmup:

dynamic

3 windmills, l
walking swing
3 windmills, r
walking swing
x2


WOD 1:

12 minute amrap

3 pullups
6 pushups
9 americans

w 24
m 32


WOD 2:

5 rounds
nft

30 ropes
3 keg gts
50 ft dual kb farmer's walk

w 24's
m 32's

FALL EQUINOX KU WOD OF THE MILLENIUM

rounds 1 and 2
chose 1 of the 6 movements for the 6 slots
all movements are single bell and you cannot use the same movement twice

round 3
chose 3 of the 5 movement for the 3 slots
all movements are dual bells and you cannot use the same movement twice

see picture for details
scale as necessary and keep track of your total missed reps

A:  5 mins, 60 single reps and 30 dual reps, 12/16
B:  4 mins, 45 single reps and 25 dual reps, 16/24
C:  3 mins, 30 single reps and 15 dual reps, 24/32

snatch x1
clean and jerk x1
american x1
kb wall ball x2
thruster x2
tgu x3
dual squat clean x2

KU WOD 9.19.12

warmup:

dynamic

3-2-1 tgu
wheel barrow
x2


WOD 1:

7 sets with 3 reps, l/r

3 sets snatch to press
2 sets snatch to push press
2 sets snatch to push jerk


WOD 2:

5 rounds

5 kb box jumps
backwards bear crawl sandbag pull
3 keg ground to shoulder

KU WOD 9.17.12

warmup:

dynamic

ropes
walks
200m run
x2


WOD 1:

30 secs of work
50 yard sprint
30 secs of rest (walking back)

2 handed thruster
2 handed catch release
sdlhp
h2h with a flip

2 rounds

w 16
m 24


WOD 2:

partner med ball work

around the world:  7-5-3-1

20 throws for distance

KU WOD 9.14.12

warmup:

dynamic

15 russians
wheel barrow walk
5 box jumps
x2


WOD 1:

3 dual bent over row
3 dual cleans
3 dual front squats
3 dual alt push press (6 total reps)
3 dual thrusters

7 sets

w:  12, 12, 14, 14, 14, 16, 16
m:  16, 16, 20, 20, 20, 24, 24

ideally do unbroken sets, and try
not to put the bells down when
working the same load.


WOD 2:

partner tabata wod
8 total minutes

power swing 20/10
lunge 20/10

total reps

w:  16
m:  24


WOD 3:

team wod

3 minutes of work with a sub every 1minute

seated sled pull
on the back sled pull
standing sled pull

KU WOD 9.12.12

warmup:

dynamic

3 windmills
oh walk
l/r
x2

10 second arm bar, l/r
tgu:  3-2-1 total
x2

work your weak arm more


WOD 1:

single arm oh squat 3-3-3-3-3 total reps
prowler run

add weight for squats and prowlers each round


WOD 2:

30 2 hand catch release
30 rope undulations
10 lunging rope slams
partner band sprint

12 minute amrap

KU WOD

warmup:

medball mash
dynamic

10 oas, l/r
10 cleans, l/r
10 snatch, l/r

WOD 1:

complex

7-5-3, l/r

snatch
to rack
to backwards lunge
to press
roll down
repeat...

move up in weight
nft


WOD 2:

15 perfect (as in perfect) pushups
50 ft walk, 2 bells in one hand in the suitcase
and one bell locked out overhead
25ft down, switch hands, 25 ft back

3 rds, nft

KU WOD 9.7.12

warmup:

dynamic
200m run


WOD 1:

prowler run:  high down, low back (short, medium, long)
pit fall obstacle jump
ropes (sailor pull, on your knees, big swings)

3 rds


WOD 2:

emom

bubtgu x2
4 pullups

(drop to 1 and 3 if it's too much)

8 minutes

w 12
m 16

scale as needed

KU WOD 9.5.12

warmup:

dynamic
walks, windmills, etc...


WOD 1:

dual thrusters

5-5-5
3-3-3
1-1-1

same weight for each set of reps
move up in weight


WOD 2:

100m run
15 jumping air squats
12 dual snatches
9 dual push jerks

w 12's
m 16's