KU WOD 12.14.12

warmup:

dynamic

deads
swinging walks

horn squats, in a row
3-6-9


WOD 1:

800m run
35 americans
35 situps
25 americans
25 jumping lunges
15 americans
15 burpees

w 16
m 24


WOD 2:


3 mins work
90 secs rest

dual bell holds (farmer, rack, overhead)

sandbag, shoulder to shoulder

russians

every time the bells/bag touch the ground
you owe 3 burpees, to be done during your 90
secs of rest

KU WOD 12.12.12

warmup:

dynamic

50 rope undulations
rope pull
9 vipers/oh walk
x2


WOD 1:

5-4-3-2-1

strict press, l/r
pullups


WOD 2:

dual kb complex

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

fronts squats
clean & push press/jerk
lunge

KU WOD 12.10.12

warmup:

dynamic

50 squats
200m run
25 squats
200m run


warmup wod:

30 h2h
3x3 bub clean, l/r
3x3 bub press, l/r

move up in weight each round


WOD:

15 push press, total
30 situps
400m run

4 rds

w 16
m 24

KU WOD 12.7.12

warmup:

dynamic

15 air squats
10 dual swing to high pull
5 hindu pushups
x2


WOD 1:

15-12-9

dual snatch
pushups

w 12
m 16


WOD 2:

600m run
35 americans
35 situps
25 americans
25 walking lunge (no bell)
15 americans
15 burpees

w 16
m 24


WOD 3

50m chain sprint
50m sprint
5 plyo plate pushups (go higher each round)
x4

plank sled pull
dual arm
one arm
other arm

nft

KU WOD 12.5.12

warmup:

dynamic

10 rope undulations, abap
bell walks
20 americans
200m run
x2


WOD 1:

400m run
20 russians, 32k
10 burpees

3 rds


WOD 2:

kb complex
dual bells

clean
front squat
clean to catch the bell by the bell
front squat
clean to jerk

5 rds

16, 18, 20, 22, 24

KU WOD 12.3.12

warmup:

dynamic
200m run with 60# sandbag

30m bear crawl down and back with bell
35 mix ropes
12 americans (24/28)
x2

WOD

20 min amrap

3 dual push press
5 rope pulls
10 russians
200m run every 3rd round