tag:blogger.com,1999:blog-26740027952537681412024-02-18T22:16:56.959-06:00Kettlebell UndergroundCCKBhttp://www.blogger.com/profile/10560347064535289142noreply@blogger.comBlogger687125tag:blogger.com,1999:blog-2674002795253768141.post-27013542660647532672013-05-08T20:30:00.000-05:002013-05-08T20:30:57.438-05:00Dynamic<br />
Warm Up:x3,x2,x1 @AHAP!<br />
A. do x3 reps of 1-6<br />
1. sa swing (right hand)<br />
2. sa clean<br />
3. sa sh to oh<br />
4. windmill<br />
5. oh walk 50ft<br />
6. repeat 1-5 on left hand<br />
B. do x2 reps of 1-6<br />
C. do x1 rep of 1-6<br />
<br />
KU WOD: 2xbells<br />
A. 2 sets x5reps @24kg<br />
1. russian swing<br />
2. front squat<br />
3. jerk<br />
B. 3x3 @32kg<br />
1. russian swing<br />
2. front squat<br />
3. jerk<br />
C. 1min max effort @20kg<br />
1. russian swing<br />
2. front squat<br />
3. jerk<br />
<br />
KU WOD:<br />
A. x5 reps @65lbs sandbag<br />
1. sandbag tgu (total reps)<br />
2. sandbag squat<br />
3. burpee over sandbag<br />
B. x4 reps 1-3<br />
C. x3 reps 1-3<br />
<br />CCKBhttp://www.blogger.com/profile/10560347064535289142noreply@blogger.com3tag:blogger.com,1999:blog-2674002795253768141.post-67011380257683331332013-02-27T14:38:00.000-06:002013-02-27T14:38:53.181-06:00KU WOD 2.27.13Dynamic<br />
Warm Up: 2 rds<br />
A. 40ft walking lunge body weight<br />
1. x1<br />
B. 2xbell clean<br />
1. x8<br />
C. 2xbell front squat<br />
1. x4<br />
D. 40ft 2xbell rack carry<br />
1. x1<br />
<br />
KU WOD: 5rds superset A+B, AHAP!<br />
A. 2xbell russian swing<br />
1. x8<br />
B. 2xbell single leg deadlift<br />
1.x3 r<br />
2.x3 l<br />
<br />
KU WOD: 9 sets/mins, EMOM start w 50yrd run<br />
SETS: max effort<br />
1. strict press r<br />
2. strict press l<br />
3. push press r<br />
4. push press l<br />
5. push jerk r<br />
6. push jerk l<br />
7. kbell horn squat<br />
8. air squat<br />
9. jumping air squatCCKBhttp://www.blogger.com/profile/10560347064535289142noreply@blogger.com4tag:blogger.com,1999:blog-2674002795253768141.post-78920738157698275462013-02-25T13:51:00.000-06:002013-02-25T13:51:12.393-06:00KU WOD 2.25.13Dynamic<br />
Warm Up: 2 rds<br />
A. 2xbell cl and j, mix pushups, box jumps<br />
1. x9<br />
<br />
KU WOD: TGU's<br />
A. 3x2 2r/2l (regular tgu)<br />
1. 16kg<br />
2. 24kg<br />
3. 32kg<br />
B. 2x3 3r/3l (bubtgu--bottom up bell tgu)<br />
1. ahap<br />
2. barbell or heaviest bell<br />
C. 3x1 BB tgu and Bell tgu<br />
1. ahap!<br />
<br />
KU WOD:<br />
A. 1min kb russian swings @32/24<br />
-1 min rest<br />
<br />
B. 1min kb russian swings @32/24<br />
1min clean and strict press @24/16<br />
-1min rest<br />
<br />
C. 1min kb russian<br />
1min clean and strict press<br />
1min air squat<br />
-1min rest<br />
<br />
D. 1min swings<br />
1min cl and press<br />
1min air squats<br />
1min situps<br />
CCKBhttp://www.blogger.com/profile/10560347064535289142noreply@blogger.com4tag:blogger.com,1999:blog-2674002795253768141.post-3862313754170895982013-02-20T14:21:00.001-06:002013-02-20T14:21:47.896-06:00KU WOD 2.20.13Dynamic<br />
Warm Up:<br />
A. Kbell walk down back total 50ft, 2xbells <br />
1. suit case carrie +3 deadlifts<br />
2. rack carrie +3 front squats<br />
3. suit case/overhead +3 windmills<br />
B. TGU +15 sec kbell arm bar stretch<br />
1. x3 right hand tgu +arm bar<br />
2. x3 left hand tgu +arm bar<br />
<br />
KU WOD: 10mins EMOM<br />
A. kbell strict press, m:2x16kg w:2x12kg<br />
1. x6 strict press<br />
<br />
KU WOD: 5 RDs<br />
A. 2xbells low swing, rope, sa bent over row<br />
1. x45 low kbell swings, 2xbells<br />
2. x30 dual hands or x15 heavy rope<br />
3. x8 single arm bent over row r/l CCKBhttp://www.blogger.com/profile/10560347064535289142noreply@blogger.com1tag:blogger.com,1999:blog-2674002795253768141.post-78408995033054824642013-02-18T13:47:00.001-06:002013-02-18T13:47:47.489-06:00KU WOD 2.18.13Dynamic<br />
Warm Up:<br />
A. 4 corner drills<br />
1. forward run<br />
2. lateral run<br />
3. in out lateral<br />
B. 4 rds<br />
1. x5 kbell clean r/l @16,20,24,32<br />
2. x3 mix pull ups<br />
<br />
KU WOD:<br />
x100 air squats or 5mins of work<br />
x100 deadlifts @2x16kg or 5mins of work<br />
complete reps or work for time. which ever comes first.<br />
<br />
KU WOD: 1 min h2h, 30sec burpee/rope, 30sec rest<br />
5 RDS<br />
1. 1min H2H- flip it, twist it, tap it!<br />
2. x3 burpees+ remaining time of 30sec is finish with power ropes <br />
3. 30sec restCCKBhttp://www.blogger.com/profile/10560347064535289142noreply@blogger.com0tag:blogger.com,1999:blog-2674002795253768141.post-52073991600626155902013-02-13T13:53:00.000-06:002013-02-13T13:53:03.635-06:00KU WOD 2.13.13Dynamic<br />
Warm Up: 2 RDS<br />
A. med ball<br />
1. x10 chest pass<br />
2. x10 oh pass<br />
3. x20 rotational pass<br />
4. x20 situp ovh throw<br />
B. kbell russian swing with rope<br />
1. x15<br />
C. kbell walking lunge<br />
1. forward walking lunge @35ft<br />
2. backward walking lunge @35ft<br />
<br />
KU WOD: EMOM 10 MINS<br />
A. repeat once, rest time remaining, start on the min<br />
m: 2x24kg w: 2x16kg<br />
1. x5 front squat<br />
2. x4 sumo dl high pull<br />
3. x3 jump over box 24"<br />
<br />
KU WOD: not for time<br />
A. 1x3 (ex: 1set x 3 reps) all right all left<br />
1. 3x single arm swings<br />
2. 3x single arm release catch<br />
3. 3x single arm kbell flip<br />
4. 3x single arm snatch<br />
B. 3x2<br />
1-4<br />
C. 5x1<br />
1-4<br />
<br />CCKBhttp://www.blogger.com/profile/10560347064535289142noreply@blogger.com1tag:blogger.com,1999:blog-2674002795253768141.post-59244075366433097672013-02-11T14:38:00.000-06:002013-02-11T14:38:39.173-06:00KU WOD 2.11.13Dynamic<br />
<u>WarmUp: 2 Rounds</u><br />
A. Kbell walks<br />
1. suitcase<br />
2. suitcase/rack r/l l/r<br />
3. rack<br />
4. rack/oh r/l l/r<br />
B. Bear crawl w kbell<br />
1. 35ft r hand<br />
2. 35ft l hand<br />
C. kbell swing to lunge<br />
1. x15 r lunge<br />
2. x15 l lunge<br />
<br />
<u>KU WOD</u><br />
A,B,A,B,A<br />
<br />
A. 90 sec total, 10 sec position holds 2xbells<br />
1. suitcase<br />
2. rack<br />
3. overhead<br />
B. 4 min AMRAP 2xbells<br />
1. x10 russian swings<br />
2. x15 box jumps<br />
3. x20 deadlifts<br />
A. repeat A with out rest<br />
B. repeat B with out rest<br />
A. finish with 90 sec position holds<br />
<br />
<br />CCKBhttp://www.blogger.com/profile/10560347064535289142noreply@blogger.com2tag:blogger.com,1999:blog-2674002795253768141.post-37838084575241855912013-02-06T14:35:00.002-06:002013-02-06T14:35:27.179-06:00KU WOD 2.6.13 Warm Up: <div>
A. mix grip pushups, bw lunge, kbell horn squat<div>
1. x10 pu, x20 lunge (total reps), x8 kbell h sq (move up in load each round)</div>
<div>
2. x8, x16, x8</div>
<div>
3. x6, x10, x8</div>
</div>
<div>
<br /></div>
<div>
WOD#1 </div>
<div>
6 rounds-superset A and B, no more than 60-90sec rest btw sets</div>
<div>
A. mix grip TGU (reg/bottom bell up)</div>
<div>
1. x3 total reps </div>
<div>
B. mixed pullups- weighted, CTB, strict, kipping, unbroken, mix grips, chin over the bar</div>
<div>
1. x5 total reps </div>
<div>
<br /></div>
<div>
WOD#2</div>
<div>
Kettlebell Complex for time, squat reps go down by 1, reps run 6 to 1 then done.</div>
<div>
m:2x20kg w:2x14kg (3 burpee penalty every time bells touch the ground)</div>
<div>
<br /></div>
<div>
x3 kbell cleans</div>
<div>
x3 push press</div>
<div>
x6 kbell front squat </div>
<div>
<br /></div>
<div>
(cleans, push press, are always x3) </div>
<div>
<br /></div>
<div>
finishing set:</div>
<div>
x3</div>
<div>
x3</div>
<div>
x1</div>
CCKBhttp://www.blogger.com/profile/10560347064535289142noreply@blogger.com2tag:blogger.com,1999:blog-2674002795253768141.post-57649080107045255502013-02-04T13:59:00.000-06:002013-02-04T14:48:54.405-06:00KU WOD 2.4.13Dynamic warmup<br />
<br />
2 Rounds<br />
A. dual kettlebell walks @50 Ft<br />
1. suitcase<br />
2. suitcase/rack l/r, r/l<br />
3. rack<br />
4. rack/overhead l/r, r/l<br />
5. overhead<br />
B. (broad jump, backwards bear crawl) x2<br />
1. x3 broad jumps<br />
2. backwards bear crawl to start<br />
C. 200 m run<br />
<br />
WOD<br />
4 Rounds of 3mins of work, 1min of rest<br />
m:2x24kg w:2x16kg<br />
<br />
x3 kbell cleans<br />
x6 kbell sh to oh<br />
x9 air squat<br />
<br />
If needed adjust load each round to keep intensity.<br />
<br />
Kettlebell walk series @50 Ft.<br />
<br />
<iframe allowfullscreen="" frameborder="0" height="315" src="http://www.youtube.com/embed/7Bc5waW3wlE" width="560"></iframe>CCKBhttp://www.blogger.com/profile/10560347064535289142noreply@blogger.com0tag:blogger.com,1999:blog-2674002795253768141.post-38994895827940326872013-02-02T15:15:00.000-06:002013-02-02T16:06:13.075-06:00KU WOD 2.1.2013Dynamic<br />
200m run<br />
<br />
Warm Up<br />
3 rounds<br />
1. box jump 10,8,6<br />
2. x3 sandbag TGU's m: 90 w: 60<br />
3. sandbag kettlebell walk 35ft R/L<br />
4. x20 H2H<br />
<br />
<br />
<u>WOD : 4 rounds </u><br />
<br />
1. x50 rope work<br />
2. x12 hammer strikes<br />
3. prowler run 70ft m: 205 w:165<br />
4. x10 jumping bar MU's<br />
<br />
<iframe allowfullscreen="" frameborder="0" height="315" src="http://www.youtube.com/embed/c9IoiCcVo7I" width="560"></iframe>CCKBhttp://www.blogger.com/profile/10560347064535289142noreply@blogger.com0tag:blogger.com,1999:blog-2674002795253768141.post-28917084335995673562013-01-30T14:43:00.000-06:002013-02-02T15:01:47.967-06:00KU WOD 1.30.2013<br />
<br />
Warm Up<br />
dynamic<br />
<br />
2 Rounds<br />
200m run<br />
dual bell rack walk 50ft<br />
30 situp<br />
bell complex 5R 5L, 3R 3L<br />
1. sa deadlift<br />
2. sa cl and j<br />
3. sa front squat<br />
move up in weight each round<br />
<br />
WOD<br />
- 3 attempts - fastest time wins!<br />
1. 3 tire flips @375<br />
2. rope prowler pull 35ft @205<br />
3. prowler run 35ft @205<br />
4. sandbag run 50ft @90<br />
5. kettlbell snatch x20 total reps M:20kg W:14kg<br />
<br />
<iframe allowfullscreen="" frameborder="0" height="315" src="http://www.youtube.com/embed/Eod2JhbygH0" width="560"></iframe>CCKBhttp://www.blogger.com/profile/10560347064535289142noreply@blogger.com2tag:blogger.com,1999:blog-2674002795253768141.post-17732206417187881052013-01-14T13:25:00.001-06:002013-01-14T13:25:09.601-06:00KU WOD 1.14.13warmup:<br />
<br />
dynamic<br />
<br />
30 ropes<br />
10 mix pushups<br />
3 tgu's<br />
x2<br />
<br />
<br />
WOD 1:<br />
<br />
7 dual jerks<br />
15 air squats<br />
<br />
3 rds<br />
<br />
<br />
WOD 2:<br />
<br />
10 min amrap<br />
<br />
8 2h release catch<br />
5 burpees<br />
1 sandbag tgu/runCCKBhttp://www.blogger.com/profile/10560347064535289142noreply@blogger.com0tag:blogger.com,1999:blog-2674002795253768141.post-74490574004041438322013-01-14T13:23:00.001-06:002013-01-14T13:23:08.507-06:00KU WOD 1.11.13WOD 1:<br />
<br />
12-9-6<br />
<br />
dual box squats.<br />
walk in the rack down and back<br />
do not put the bells down<br />
<br />
<br />
WOD 2:<br />
<br />
6 clean and jerks<br />
yoke walks, heavy<br />
<br />
5 rdsCCKBhttp://www.blogger.com/profile/10560347064535289142noreply@blogger.com0tag:blogger.com,1999:blog-2674002795253768141.post-24148509302530938332013-01-09T13:18:00.000-06:002013-01-09T13:18:13.915-06:00KU WOD 1.9.13warmup:<br />
<br />
dynamic<br />
windmills/presses/jerks and walks<br />
<br />
15 sa swings, l/r @24<br />
15 2h swings @32<br />
<br />
8 sa swings, l/r @32<br />
10 2h swings @48<br />
<br />
<br />
WOD 1:<br />
<br />
3 sa sdlhp<br />
3 power snatch<br />
3 jerks<br />
<br />
all left<br />
h2h to all right<br />
<br />
3 rds<br />
<br />
rest between rds and move up in load to ahap<br />
<br />
<br />
WOD 2:<br />
<br />
10-1 russians @32<br />
10 situps<br />
<br />
(10 russians/10 situps, 9 russians/10 situps....1 russian/10 situps)<br />
<br />
<br />CCKBhttp://www.blogger.com/profile/10560347064535289142noreply@blogger.com1tag:blogger.com,1999:blog-2674002795253768141.post-62190995647732551952013-01-07T13:00:00.002-06:002013-01-07T13:00:53.369-06:00KU WOD 1.7.12warmup:<br />
<br />
dynamic<br />
200m run<br />
<br />
3 dual sumo deadlifts, 32k<br />
5 pushups, mix it up<br />
x5<br />
<br />
<br />
WOD 1<br />
<br />
kb complex<br />
<br />
all dual bells<br />
<br />
2 cleans<br />
1 squat clean<br />
1 thruster<br />
6 walking lunges with bells in the rack<br />
jerk to overhead walk back<br />
<br />
5 rounds<br />
move up in load to go ahap<br />
<br />
<br />
WOD 2<br />
<br />
snatch, 3l/3r<br />
pullups, 6, 5, 4, 3, 2, 1CCKBhttp://www.blogger.com/profile/10560347064535289142noreply@blogger.com1tag:blogger.com,1999:blog-2674002795253768141.post-64401425305600381462012-12-14T16:07:00.001-06:002012-12-14T16:07:39.698-06:00KU WOD 12.14.12warmup:<br />
<br />
dynamic<br />
<br />
deads<br />
swinging walks<br />
<br />
horn squats, in a row<br />
3-6-9<br />
<br />
<br />
WOD 1:<br />
<br />
800m run<br />
35 americans<br />
35 situps<br />
25 americans<br />
25 jumping lunges<br />
15 americans<br />
15 burpees<br />
<br />
w 16<br />
m 24<br />
<br />
<br />
WOD 2:<br />
<br />
<br />
3 mins work<br />
90 secs rest<br />
<br />
dual bell holds (farmer, rack, overhead)<br />
<br />
sandbag, shoulder to shoulder<br />
<br />
russians<br />
<br />
every time the bells/bag touch the ground<br />
you owe 3 burpees, to be done during your 90<br />
secs of rest<br />
<br />
<br />CCKBhttp://www.blogger.com/profile/10560347064535289142noreply@blogger.com2tag:blogger.com,1999:blog-2674002795253768141.post-29867649755334055632012-12-12T13:18:00.001-06:002012-12-12T13:18:30.409-06:00KU WOD 12.12.12warmup:<br />
<br />
dynamic<br />
<br />
50 rope undulations<br />
rope pull<br />
9 vipers/oh walk<br />
x2<br />
<br />
<br />
WOD 1:<br />
<br />
5-4-3-2-1<br />
<br />
strict press, l/r<br />
pullups<br />
<br />
<br />
WOD 2:<br />
<br />
dual kb complex<br />
<br />
8-7-6-5-4-3-2-1<br />
<br />
fronts squats<br />
clean & push press/jerk<br />
lunge<br />
<br />
<br />
<br />CCKBhttp://www.blogger.com/profile/10560347064535289142noreply@blogger.com1tag:blogger.com,1999:blog-2674002795253768141.post-42052560912899424332012-12-10T13:31:00.000-06:002012-12-10T16:14:42.410-06:00KU WOD 12.10.12warmup:<br />
<br />
dynamic<br />
<br />
50 squats<br />
200m run<br />
25 squats<br />
200m run<br />
<br />
<br />
warmup wod:<br />
<br />
30 h2h<br />
3x3 bub clean, l/r<br />
3x3 bub press, l/r<br />
<br />
move up in weight each round<br />
<br />
<br />
WOD:<br />
<br />
15 push press, total<br />
30 situps<br />
400m run<br />
<br />
4 rds <br />
<br />
w 16<br />
m 24CCKBhttp://www.blogger.com/profile/10560347064535289142noreply@blogger.com1tag:blogger.com,1999:blog-2674002795253768141.post-9770242380854763022012-12-07T13:54:00.001-06:002012-12-10T16:15:01.249-06:00KU WOD 12.7.12warmup:<br />
<br />
dynamic<br />
<br />
15 air squats<br />
10 dual swing to high pull<br />
5 hindu pushups<br />
x2<br />
<br />
<br />
WOD 1:<br />
<br />
15-12-9<br />
<br />
dual snatch<br />
pushups<br />
<br />
w 12<br />
m 16<br />
<br />
<br />
WOD 2:<br />
<br />
600m run<br />
35 americans<br />
35 situps<br />
25 americans<br />
25 walking lunge (no bell)<br />
15 americans<br />
15 burpees<br />
<br />
w 16<br />
m 24<br />
<br />
<br />
WOD 3<br />
<br />
50m chain sprint<br />
50m sprint<br />
5 plyo plate pushups (go higher each round)<br />
x4<br />
<br />
plank sled pull<br />
dual arm<br />
one arm<br />
other arm<br />
<br />
nft CCKBhttp://www.blogger.com/profile/10560347064535289142noreply@blogger.com3tag:blogger.com,1999:blog-2674002795253768141.post-76969930959189570112012-12-05T16:20:00.002-06:002012-12-05T16:20:36.151-06:00KU WOD 12.5.12warmup:<br />
<br />
dynamic<br />
<br />
10 rope undulations, abap<br />
bell walks<br />
20 americans<br />
200m run<br />
x2<br />
<br />
<br />
WOD 1:<br />
<br />
400m run<br />
20 russians, 32k<br />
10 burpees<br />
<br />
3 rds<br />
<br />
<br />
WOD 2:<br />
<br />
kb complex<br />
dual bells<br />
<br />
clean<br />
front squat<br />
clean to catch the bell by the bell<br />
front squat<br />
clean to jerk<br />
<br />
5 rds<br />
<br />
16, 18, 20, 22, 24 <br />
<br />
<br />
<br />CCKBhttp://www.blogger.com/profile/10560347064535289142noreply@blogger.com3tag:blogger.com,1999:blog-2674002795253768141.post-85700214475684848512012-12-03T13:31:00.001-06:002012-12-03T13:31:06.511-06:00KU WOD 12.3.12warmup:<br />
<br />
dynamic<br />
200m run with 60# sandbag<br />
<br />
30m bear crawl down and back with bell<br />
35 mix ropes<br />
12 americans (24/28)<br />
x2<br />
<br />
WOD<br />
<br />
20 min amrap<br />
<br />
3 dual push press<br />
5 rope pulls<br />
10 russians<br />
200m run every 3rd roundCCKBhttp://www.blogger.com/profile/10560347064535289142noreply@blogger.com2tag:blogger.com,1999:blog-2674002795253768141.post-22947797781242823372012-11-30T13:59:00.001-06:002012-11-30T13:59:41.983-06:00KU WOD 11.30.12warmup:<br />
<br />
dynamic<br />
<br />
3 push press<br />
walk oh<br />
3 windmills<br />
walk oh<br />
3 pushups<br />
r/l<br />
<br />
2...1...<br />
<br />
<br />
WOD 1:<br />
<br />
sots<br />
<br />
8-6-4-2 r/l<br />
<br />
move up in load each round<br />
<br />
<br />
WOD 2:<br />
<br />
partner gorilla snatch<br />
30 secs of work, switch<br />
5 minutes<br />
<br />
<br />
WOD 3:<br />
<br />
3 power cleans<br />
5 pushups<br />
EMOM for 3 minutes<br />
1 minute rest<br />
<br />
3 total rounds<br />
move up in load for the snatch each round<br />
each round of pushups= chains, medball plyo, mix grip<br />
<br />
<br />
BONUS WOD:<br />
<br />
last (wo)man holding wins<br />
if you fall off the bar do burpees until<br />
the champion releases their death gripCCKBhttp://www.blogger.com/profile/10560347064535289142noreply@blogger.com1tag:blogger.com,1999:blog-2674002795253768141.post-18732723272986990332012-11-28T14:05:00.003-06:002012-11-28T14:05:37.571-06:00KU WOD 11.28.12warmup:<br />
<br />
partner medball mash<br />
<br />
3 tgu's<br />
10 mix pushups<br />
<br />
<br />
WOD 1:<br />
<br />
15 snatch, total, move up in load each round<br />
25 air squats<br />
<br />
3 rds<br />
<br />
<br />
WOD 2:<br />
<br />
8 dual swings with catch release<br />
5 burpees<br />
2 sandbag getups with a walk down and back<br />
<br />
6 rds<br />
<br />
<br />
<br />CCKBhttp://www.blogger.com/profile/10560347064535289142noreply@blogger.com1tag:blogger.com,1999:blog-2674002795253768141.post-2608859082805356182012-11-26T13:27:00.001-06:002012-11-26T13:27:29.173-06:00KU WOD 11.26.12warmup:<br />
<br />
dynamic<br />
200m run<br />
<br />
<br />
WOD 1:<br />
<br />
7 sdl, dual bells<br />
3 seated box jumps<br />
<br />
7 rds<br />
nft<br />
<br />
w 24's<br />
m 32's<br />
<br />
<br />
WOD 2:<br />
<br />
5 dual clean and jerk's<br />
20 backwards lunge with bell<br />
<br />
3 rds<br />
<br />
w 16's/24<br />
m 24's/32<br />
<br />
<br />
WOD 3:<br />
<br />
max alt strict press<br />
one you fail immediately<br />
go into american swings<br />
90 secs of work<br />
2 rds with 1 min rest in between<br />
total reps<br />
<br />
w 12's<br />
m 16'sCCKBhttp://www.blogger.com/profile/10560347064535289142noreply@blogger.com1tag:blogger.com,1999:blog-2674002795253768141.post-52435170569250897072012-11-19T18:30:00.001-06:002012-11-19T18:30:26.599-06:00KU WOD 11.19.12warmup:<br />
<br />
dynamic<br />
<br />
3 vipers<br />
15 sas, l/r<br />
rope pull<br />
x2<br />
<br />
<br />
WOD 1:<br />
<br />
1 minute snatch, left, medium weight<br />
1 minute rest<br />
1 minute snatch, right, medium weight<br />
1 minute rest<br />
30 secs snatch, left, ahap<br />
1 minute rest<br />
30 secs snatch, right, ahap<br />
<br />
<br />
WOD 2:<br />
<br />
6 dead hand rope pullups<br />
3 tgu's, ahap<br />
<br />
3 rounds<br />
nft<br />
<br />
<br />
WOD 3:<br />
<br />
7 dual kb thrusters<br />
5 box jumps<br />
<br />
4 rds<br />
<br />
<br />
WOD 4:<br />
<br />
3 min amrap<br />
<br />
14 lateral bell jumps<br />
7 single bell push press/jerkCCKBhttp://www.blogger.com/profile/10560347064535289142noreply@blogger.com3