Wednesday, February 20, 2013

KU WOD 2.20.13

Dynamic
Warm Up:
A. Kbell walk down back total 50ft, 2xbells
 1. suit case carrie +3 deadlifts
 2. rack carrie +3 front squats
 3. suit case/overhead +3 windmills
B. TGU +15 sec kbell arm bar stretch
 1. x3 right hand tgu +arm bar
 2. x3 left hand tgu +arm bar

KU WOD: 10mins EMOM
A. kbell strict press, m:2x16kg w:2x12kg
 1. x6 strict press

KU WOD: 5 RDs
A. 2xbells low swing, rope, sa bent over row
 1. x45 low kbell swings, 2xbells
 2. x30 dual hands or x15 heavy rope
 3. x8 single arm bent over row r/l

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