KU WOD 1.30.2013

Warm Up
dynamic

2 Rounds
200m run
dual bell rack walk 50ft
30 situp
bell complex 5R 5L, 3R 3L
1. sa deadlift
2. sa cl and j
3. sa front squat
move up in weight each round

WOD
- 3 attempts - fastest time wins!
1. 3 tire flips @375
2. rope prowler pull 35ft @205
3. prowler run 35ft @205
4. sandbag run 50ft @90
5. kettlbell snatch x20 total reps M:20kg W:14kg

   

KU WOD 1.14.13

warmup:

dynamic

30 ropes
10 mix pushups
3 tgu's
x2


WOD 1:

7 dual jerks
15 air squats

3 rds


WOD 2:

10 min amrap

8 2h release catch
5 burpees
1 sandbag tgu/run

KU WOD 1.11.13

WOD 1:

12-9-6

dual box squats.
walk in the rack down and back
do not put the bells down


WOD 2:

6 clean and jerks
yoke walks, heavy

5 rds

KU WOD 1.9.13

warmup:

dynamic
windmills/presses/jerks and walks

15 sa swings, l/r @24
15 2h swings @32

8 sa swings, l/r @32
10 2h swings @48


WOD 1:

3 sa sdlhp
3 power snatch
3 jerks

all left
h2h to all right

3 rds

rest between rds and move up in load to ahap


WOD 2:

10-1 russians @32
10 situps

(10 russians/10 situps, 9 russians/10 situps....1 russian/10 situps)

KU WOD 1.7.12

warmup:

dynamic
200m run

3 dual sumo deadlifts, 32k
5 pushups, mix it up
x5


WOD 1

kb complex

all dual bells

2 cleans
1 squat clean
1 thruster
6 walking lunges with bells in the rack
jerk to overhead walk back

5 rounds
move up in load to go ahap


WOD 2

snatch, 3l/3r
pullups, 6, 5, 4, 3, 2, 1