KU WOD 10.31.12

warmup:

dynamic
200m run


WOD 1:

50 air squats
50 americans

3 rds

w 24
m 32


WOD 2:

12 min amrap

5/5 sa swings, 24/32
10/10 one arm rope undulations
5/5 sledge hammers
50 ft dual bell rack carry, 16/24

KU WOD 10.29.12

WOD 1:

KB complex

5-4-3-2-1, l/r

snatch
backwards lungs with bell oh
power clean
split jerk
h2h transition

12/14/16/20/24
16/20/24/28/32


WOD 2:

9 min amrap

9 americams
6 box jumps

24/20
32/24

KU FREEZING FUN FRIDAY WOD 10.26.12

warmup:

dynamic
200m run

25 sa swings, l/r
30 russians


WOD 1:

200m run
30 uppercuts
200m run
30 walking lunges
200m run
30 kb situps
200m run
30 americans (must be unbroken)

16/24


WOD 2:

15 snatch
12 in & out
9 pushup
6 burpee

3 rds

12/16

KU WOD 10.24.12

warmup:

shuttle runs
dynamic
400m run


WOD 1:

12 push press, total, 6/6
2 shuttle runs
8 swing to lunge, total

5 rounds

14/20


WOD 2:

4 mins tabata

lateral med ball throws


WOD 3:

partner wod

1 min see-saw med ball throws
1 min stones, gts, you go i go
1 min rest

3 rounds

KU WOD 10.19.12

warmup: 

600m run
ladders


WOD 1:

60 second tire flip
30 second tire jump
x2


WOD 2:

10 minute amrap

2 med ball free throws
20 americans

16/24

KU WOD 10.17.12

warmup:

600m run
dynamic
walks


WOD

3 rounds
1 min work at each station
1 min rest after each round

russians, 24/36
incline dual kb press, 12's/16's
row
sdlhp, 24/32
plate burpees

KU WOD 10.15.12

warmup:

600m run
dynamic
bell work and walks


WOD:

30-20-10
followed by 200m run with bell every round

americans
box jumps
kb pushups, alt hand every rep

w 16
m 24


EXTRA CREDIT:

suitcase style grip competition
failure=shame

32's