KU WOD 4.30.12

warmup:

dynamic

2 windmills, walk oh
2 windmills, walk rack
l/r

50 russians
25 horn squats

WOD 1:

6 mins of snatching
alternate l/r every minute
1 snatch every 6 seconds, or 10 snatches per minute
"rest" overead

w 12
m 16


WOD 2:

9 minute amrap

seated sled pull
50 yard farmer's walk, 32k's
max reps push press, 16's (fast fast fast, no rest)

KU WOD 4.20.12

dynamic

med ball 10 reps

chest, overhead, froward rotation, backward rotation

overhead sit up throw, jump blocks

warm up: dual kbell carriers

1. dual suitcase, one in the rack one suitcase, 50ft repeat alternate sides

2. dual rack , one overhead one rack, 50ft repeat alternate sides

3. dual suitcase, dual rack, dual overhead, rack, suitcase 50ft

Kettlebell GPP Wod: 4 RDS

7 burpees

50ft prowler sprint high side/low side

50ft sprint

20 kettlebell snatch

M:24kg W:16kg

Ex: complete 7 burpees followed by a 50ft prowler sprint then a 50ft sprint (no prowler)

finish with 20 kettlebell snatch. mix between low and high side prowler runs.

Kettlebell Underground Strength Wod: 3 RDS

Partner wod

bear crawl sled pull 25ft x2

max weighted push ups x

stone lifts x4

KU WOD 4.18.12

warmup:

dynamic
400m run


WOD 1

8 dual bell sumo deadlift, heavy and fast
8 heavy russians with band

5 sets
no more than 90 secs rest in between sets


WOD 2

partner wod

4 keg to shoulder (2 left/2 right)
6 keg pushups
8 lateral keg jumps

one person completes a round then your partner goes

amrap in 3 minutes

followed by 1 minutes rest

3 rounds

KU WOD 4.16.12

warmup:

dynamic
lots of dynamic

WOD 1:

strict press: 1-1-1 l/r, move up in weight
clean and jerk: 2-2-2 l/r, move up in weight
squat clean to thruster: 3-3-3 l/r, move up in weight

nft


WOD 2:

400m run
50 americans @ 24k
200m run
35 toe to bar
200m run
25 box jump @ 24"
400m run


EXTRA CREDIT

log press/viper race

max reps in 45 secs @ 65#
x2

FRIDAY THE 13TH @ KB UNDERGROUND

warmup:

200m run
dynamic

8-8-16
6-6-12
4-4-8

horn squat
two handed press
h2h


WOD 1:

kb complex

3 reps each of:

squat clean
thruster
push press/jerk
oh squat

all left, all right

3 rounds

move up in weight each round


WOD 2:

partner wod

90 secs of work at each station
30 secs of rest in between stations
3 rounds

sled pulls
wheel barrow walk with pushups
pullups

KETTLEBELL UNDERGROUND WOD 4.9.12

warmup:

dynamic
400m run

10/10 1st round
6/6 2nd round

sa dl suitcase style
sa swing
sa push press


WOD 1:

american swings up the ladder.
can't do americans then do russians.
can't do russians then do deadlifts

10 burpee buy in
then 10 reps of:
12-14-16-20-24-28-32-48


WOD 2:

1 pushup every 10 seconds for 1 minute
rest in plank
followed immediately by dual bell farmers walk in the rack
for 1 minute
1 minute rest
then 2 more rounds but in the 2nd round it's 1 pushup
every 7 seconds and in the 3rd round it's 1 pushup every 5 seconds.
always resting in plank.


EXTRA CREDIT:

partner med ball frenzy

KETTLEBELL UNDERGOUND WOD 4.6.12

warmup:

fwrd run
bkwrd run
lat shuffle
x2

bear
rabbit
spider
x2

5/5, 5/4, 5/3, 5/2, 5/1
pullups/tgu

WOD

3/3 cleans ftg to press
bear crawl
10/8/6/4/2 goblet squat
broad jump

w: 16/24
m: 24/32


BONUS WOD

rope undulations
rope pull (like you're on a fancy yacht)
keg press

KETTLEBELL UNDERGROUND WOD 4.2.12

warmup:

bear
rabbit
spider
x3

kb walks

7 oh squat, r/l
10 second arm bar, r/l
x3

WOD

10 snatch, r/l
10 plyo pushups
5 burpees

8
8
6

6
6
7

4
4
8

2
2
10


extra credit:

BREATHING swings
shuttle runs

20 secs each
3.5 rounds