KU WOD 11.30.12

warmup:

dynamic

3 push press
walk oh
3 windmills
walk oh
3 pushups
r/l

2...1...


WOD 1:

sots

8-6-4-2  r/l

move up in load each round


WOD 2:

partner gorilla snatch
30 secs of work, switch
5 minutes


WOD 3:

3 power cleans
5 pushups
EMOM for 3 minutes
1 minute rest

3 total rounds
move up in load for the snatch each round
each round of pushups=  chains, medball plyo, mix grip


BONUS WOD:

last (wo)man holding wins
if you fall off the bar do burpees until
the champion releases their death grip

KU WOD 11.28.12

warmup:

partner medball mash

3 tgu's
10 mix pushups


WOD 1:

15 snatch, total, move up in load each round
25 air squats

3 rds


WOD 2:

8 dual swings with catch release
5 burpees
2 sandbag getups with a walk down and back

6 rds

KU WOD 11.26.12

warmup:

dynamic
200m run


WOD 1:

7 sdl, dual bells
3 seated box jumps

7 rds
nft

w 24's
m 32's


WOD 2:

5 dual clean and jerk's
20 backwards lunge with bell

3 rds

w 16's/24
m 24's/32


WOD 3:

max alt strict press
one you fail immediately
go into american swings
90 secs of work
2 rds with 1 min rest in between
total reps

w 12's
m 16's

KU WOD 11.19.12

warmup:

dynamic

3 vipers
15 sas, l/r
rope pull
x2


WOD 1:

1 minute snatch, left, medium weight
1 minute rest
1 minute snatch, right, medium weight
1 minute rest
30 secs snatch, left, ahap
1 minute rest
30 secs snatch, right, ahap


WOD 2:

6 dead hand rope pullups
3 tgu's, ahap

3 rounds
nft


WOD 3:

7 dual kb thrusters
5 box jumps

4 rds


WOD 4:

3 min amrap

14 lateral bell jumps
7 single bell push press/jerk

KU FUN F1 FRIDAY WOD 11.16.12

warmup:

dynamic
400m run

8 dual swinging high pulls
8 piston presses
30 rope undulations
2 tire flips
x3


WOD 1:

9-6-3

kb wall ball
burpees
viper press with keg/log

w 24
m 32


WOD 2:

20 minute amrap

4 sprawls with deadlifts (dual)
3 dual deadlifts
2 dual cleans
1 dual thruster
25 yard farmer's carry, one up one down, switch, walk back
every third round run 200m, no bells

w 16's
m 24's

KU WOD 11.14.12

warmup:

dynamic

stone lifts:
73 x3
93x2
115x1
x2

WOD 1:

partner wod

5 dual kb front squats
50 meter band sprint, x2

5 rounds


WOD 2:

21-15-9

sa swings, l/r
ring dips

KU WOD 11.12.12

warmup:

dynamic

ropes
kegs
x3


WOD 1:

3 min russians, 16k
1 min rest
2 min russians, 24k
1 minute rest
1 min russians,  32k

for every second you're not swinging
equals 100m wind sprint at the end
of the wod

WOD 2:

2-4-6-8-10-8-6-4-2

dual jerks
start heavy, move to light, back down to heavy
nft

KU WOD 11.9.12

warmup:

dynamic
walks


WOD 1:

8-6-4-3-2-1

dual cleans
dual front squats
dual push jerks

move up in load


WOD 2:

15 minute amrap

3 tire jumps
3 tire flips

2 sled pulls

100m bell run

w 16
m 24

KU WOD 11.7.12

warmup:

dynamic

15 air squats
5 hindus
x2


5 long rope power slams
3 tire flips
10 heavy russians 32/48
x3


WOD 1:

6 minutes to find your 1 rep max
dual thrusters

3-3-2-1-1-1


WOD 2:

15 minute amrap

1 dual thruster/1 pullup
3/3
5/5

that equals 1 round

then back to
1/1
3/3
etc...

use 50% of your 1 rep max

KU WOD 11.5.12

warmup:

dynamic
walks

10 russians, 48k
30 undulations
x3


WOD 1:

10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10

americans
kb ground to sholder

24k


WOD 2:

burpees (5/8/10)
sandbag back squat (5/8/10)
3 box jump overs
shuttle run (short...medium...long)
10 situps

3 times

KU WOD 11.2.12

warmup"

medball mashup
dynamic
walks


WOD 1:'

snatch:  2/2, 4/4, 6/6, 8/8, 10/10
toe to bar:  7/7/7/7/7

w 16
m 24


WOD 2:

partner wod

one person works, other rests
in suitcase for swings and in the rack
for presses.  no reps count with a bell on the ground.

3 mins work/1 min rest
2 mins work/30 secs rest
1 min work/ no rest

total reps

americans
push press/jerk
sled run

w 12
m 16