Friday, October 12, 2012

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
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2 comments:

  1. R. Burns MillerOctober 12, 2012 at 1:36 PM

    1: 20's
    2: rx
    3: 20's, black band @ 9.23

    ReplyDelete
  2. WoodyOctober 13, 2012 at 5:35 PM

    1: 24's
    2: Rx
    3: 20's, Thin black band assisting dips -- 10:38

    ReplyDelete

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