KU WOD 10.31.12

warmup:

dynamic
200m run


WOD 1:

50 air squats
50 americans

3 rds

w 24
m 32


WOD 2:

12 min amrap

5/5 sa swings, 24/32
10/10 one arm rope undulations
5/5 sledge hammers
50 ft dual bell rack carry, 16/24

KU WOD 10.29.12

WOD 1:

KB complex

5-4-3-2-1, l/r

snatch
backwards lungs with bell oh
power clean
split jerk
h2h transition

12/14/16/20/24
16/20/24/28/32


WOD 2:

9 min amrap

9 americams
6 box jumps

24/20
32/24

KU FREEZING FUN FRIDAY WOD 10.26.12

warmup:

dynamic
200m run

25 sa swings, l/r
30 russians


WOD 1:

200m run
30 uppercuts
200m run
30 walking lunges
200m run
30 kb situps
200m run
30 americans (must be unbroken)

16/24


WOD 2:

15 snatch
12 in & out
9 pushup
6 burpee

3 rds

12/16

KU WOD 10.24.12

warmup:

shuttle runs
dynamic
400m run


WOD 1:

12 push press, total, 6/6
2 shuttle runs
8 swing to lunge, total

5 rounds

14/20


WOD 2:

4 mins tabata

lateral med ball throws


WOD 3:

partner wod

1 min see-saw med ball throws
1 min stones, gts, you go i go
1 min rest

3 rounds

KU WOD 10.19.12

warmup: 

600m run
ladders


WOD 1:

60 second tire flip
30 second tire jump
x2


WOD 2:

10 minute amrap

2 med ball free throws
20 americans

16/24

KU WOD 10.17.12

warmup:

600m run
dynamic
walks


WOD

3 rounds
1 min work at each station
1 min rest after each round

russians, 24/36
incline dual kb press, 12's/16's
row
sdlhp, 24/32
plate burpees

KU WOD 10.15.12

warmup:

600m run
dynamic
bell work and walks


WOD:

30-20-10
followed by 200m run with bell every round

americans
box jumps
kb pushups, alt hand every rep

w 16
m 24


EXTRA CREDIT:

suitcase style grip competition
failure=shame

32's

KU WOD 10.12.12

warmup:

dynamic
200m run


WOD 1:

5-4-3-2-1

dual bells

sprawl to deadlift
cleans
alt push press (l/r)
front squats

nft

w 16
m 24


WOD 2:

8 minute tabata

4 mins hot potato squat
4 mins 2 hand catch release

w 12/24
m 16/32


WOD 3:

15-12-9

burpees
dual russians
ring dips

w 16
m 24

KU WOD 10.10.12

warmup:

400m run
dynamic
kb walks


WOD 1:

5 power cleans
4 thrusters
3 push press
2 oh squat

all left, all right

3 rds


WOD 2:

10 kb lunge with pass
5 wall walks
10 dual kb sumo deadlift

KU WOD 10.5.12

warmup:

dynamic
shuttle runs


WOD 1:

2 handed cleans ftg, l/r
shuttle runs

1/1
2/2
3/3
4/4
5/1
6/2
7/3
8/4

w 24
m 32


WOD 2:

russians
in & outs

15-13-11-9-7-5-3

w 24
m 32


WOD 3:

8 mins of work

1 minute dual kb hold:
20 secs suitcase
20 secs rack
20 secs overhead

followed by

1 minute tabata pushups (20/10-20/10)

4 rounds of each

w 16's
m 24's

KU WOD 10.3.12

warmup:

dynamic
rops
handstand walks
200m run


WOD 1:

sa swings, 20 left/20 right
20 h2h
sa swing with release/catch, 10 left/10 right
10 h2h with flip
sa swing with flip, 10 left/10 right

x2

w:  12/16
m:  16/24


10 dual swings
10 dual swings with release/catch
10 dual swings with a flip

x2

w:  8/12
m:  12/16


WOD 2:

dual snatch
burpees

5/1, 4/2, 3/3, 2/4, 1/5

w:  12
m:  16

KU WOD 10.1.12 HAPPY OCTOBER

warmup:

dynamic


WOD 1:

800m run

21 box jumps
dual alt press, 8l/8r
21 single bell situps
x3

800m run

w 12's, 20"
m 16's, 24"


WOD 2:

rope pulls:  down, side/side, up
standing lateral undulations x30
x2

nft