Pages

Friday, November 16, 2012

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


2 comments:

  1. 4.30, rx

    7 rds done
    finished deadlifts on rd 8
    rx

    ReplyDelete
  2. #1 4:05, RX - I should have added plates to the log.
    #2 7 rounds + 2 deadlifts rx

    ReplyDelete