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Wednesday, November 7, 2012

KU WOD 11.7.12

warmup:

dynamic

15 air squats
5 hindus
x2


5 long rope power slams
3 tire flips
10 heavy russians 32/48
x3


WOD 1:

6 minutes to find your 1 rep max
dual thrusters

3-3-2-1-1-1


WOD 2:

15 minute amrap

1 dual thruster/1 pullup
3/3
5/5

that equals 1 round

then back to
1/1
3/3
etc...

use 50% of your 1 rep max
at

4 comments:

  1. R. Burns MillerNovember 7, 2012 at 1:25 PM

    24/28
    failed on 32's

    6 rounds finished
    and completed 3/3 into
    round 7 using the 16's

    ReplyDelete
  2. UnknownNovember 7, 2012 at 5:22 PM

    This comment has been removed by the author.

    ReplyDelete
  3. UnknownNovember 7, 2012 at 5:23 PM

    Checkout this FREE kettlebell workouts! Kettlebell Workouts

    ReplyDelete
  4. Greens_WorldNovember 8, 2012 at 5:47 PM

    This workout rocked, I felt so pumped after yesterday.
    32K on Press
    8 rounds plus starting on 5s for thrusters 16K.
    The dual 16K may have been on the light side for me.

    ReplyDelete