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Wednesday, December 5, 2012

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



at

3 comments:

  1. R. Burns MillerDecember 5, 2012 at 4:21 PM

    1: 9.28, rx
    2: rx

    ReplyDelete
  2. Greens_WorldDecember 5, 2012 at 6:41 PM

    1) 9:57 definitely winded on that one.
    2) RX

    ReplyDelete
  3. John KeenanDecember 7, 2012 at 1:17 PM

    1: 12:59 modified in the following manner: my workout area has a decent circle around it that is somewhere between 450m and 500m. That is the loop that I ran to get back to my bell.

    2: Since dual catching the bell was a new skill for me, I warmed up performing the skill five times with each hand building to 20kg. Then I did it five times with dual bells but stayed at 1 pood because our kit doesn't have doubles between 1 pood and 2 pood. Suffice it to say, there was a fair amount of dancing with each set but thankfully no toes were broken.

    ReplyDelete