Friday, October 5, 2012

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


1 comment:

  1. 1: 6.01, rx
    2: 6.31, rx
    3: rx, although couldn't go overhead at the end

    and thus, now, cannot move my arms.

    ReplyDelete