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Monday, February 25, 2013

KU WOD 2.25.13

Dynamic
Warm Up: 2 rds
A. 2xbell cl and j, mix pushups, box jumps
 1. x9

KU WOD: TGU's
A. 3x2  2r/2l (regular tgu)
 1. 16kg
 2. 24kg
 3. 32kg
B. 2x3 3r/3l (bubtgu--bottom up bell tgu)
 1. ahap
 2. barbell or heaviest bell
C. 3x1 BB tgu and Bell tgu
 1. ahap!

KU WOD:
A. 1min kb russian swings @32/24
-1 min rest

B. 1min kb russian swings @32/24
1min clean and strict press @24/16
-1min rest

C. 1min kb russian
1min clean and strict press
1min air squat
-1min rest

D. 1min swings
1min cl and press
1min air squats
1min situps
at

4 comments:

  1. Greens_WorldFebruary 25, 2013 at 7:48 PM

    Hell Yeah, I came and kicked the KB ass!
    TGU a) 20/24/32, b) 16 c) 45 barbell, 75 barbell R/L
    KU WOD
    a) 43 b) 41, 11 c) 41,9,32 d)41, 9, 40, 29

    ReplyDelete
  2. Chris HartwellFebruary 25, 2013 at 8:02 PM

    Coach Chris H
    A.16,24,32
    B.20,24
    C.75bbxr/l,95bb
    KU WOD
    36-28,14-34,14,40-36,10,38,39

    ReplyDelete
  3. UnknownFebruary 26, 2013 at 5:56 AM

    Thx 4 great workout! I'm also doing some exercises I've found @ 99 kettlebell workouts

    ReplyDelete
  4. R. Burns MillerFebruary 26, 2013 at 7:54 AM

    keep grinding!!!

    ReplyDelete