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Wednesday, February 27, 2013

KU WOD 2.27.13

Dynamic
Warm Up: 2 rds
A. 40ft walking lunge body weight
 1. x1
B. 2xbell clean
 1. x8
C. 2xbell front squat
 1. x4
D. 40ft 2xbell rack carry
 1. x1

KU WOD: 5rds superset A+B, AHAP!
A. 2xbell russian swing
 1. x8
B. 2xbell single leg deadlift
 1.x3 r
 2.x3 l

KU WOD: 9 sets/mins, EMOM start w 50yrd run
SETS: max effort
1. strict press r
2. strict press l
3. push press r
4. push press l
5. push jerk r
6. push jerk l
7. kbell horn squat
8. air squat
9. jumping air squat
at

4 comments:

  1. Greens_WorldFebruary 27, 2013 at 3:21 PM

    KU WOD #1 - worked up to dual 32Ks
    KU WOD #2 used 20K bell
    1) 17
    2) 17
    3) 15
    4) 15
    5) 9
    6) 9
    7) don't remember
    8) ~20
    9) ~12
    Really gassed out at the end, great KB Metcon!

    ReplyDelete
  2. R. Burns MillerFebruary 28, 2013 at 8:26 PM

    redblack son

    ReplyDelete
  3. Kettlebell ExJuly 24, 2016 at 7:01 AM

    This comment has been removed by the author.

    ReplyDelete
  4. Kettlebell ExJuly 24, 2016 at 7:03 AM

    Nice blog!!! Thanks for sharing these information. like it.

    Kettlebell Training

    ReplyDelete